Unlike riding indoors for 6 hours...
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| Hour 6. |
I love the long runs, especially 19+ milers.
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| Before my run on the IMWI course. |
For those doing Ironman Wisconsin next weekend, you'll be swimming here....
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| Lake Monona from the Terrace. |
Today's run was great. I expected my legs to be pretty stiff and sore from my ride, but they weren't really. A little, but not bad. They loosened up right away and I felt great the whole time. I did my run/walk so I ran for 9:30 and walked for 30 seconds. So my average run pace was 7:18. With walking, I averaged a 7:28 pace. I'm very happy with that.
As always, I started conservative and stepped up the pace throughout the run. I averaged a 7:39 pace for the first hour, picked it up a little in hour two and averaged a 7:17 pace for the final 45 minutes finishing the final mile at a 6:45 pace. It feels really good to have the energy to step it up and run fast at the end of a long run.
This was my last really long run before Kona. I absolutely love these long runs, and I'm very disappointed I won't get the chance to get up early and do a 20 miler again for a while.
Workout 2: Swim. 1 hour. 3100 yards.
6x100 easy warm up - 20s rest
4x150 pull/paddles on 2:20
4x300 on 5:00
4x150 pull/paddles on 2:20
100 cool down
I felt really good after my long run. My legs felt good (considering) and I still had plenty of energy so I thought I was going to have a good swim. It wasn't a bad swim, but it certainly wasn't a good swim. It turns out it takes more than 5 hours to recover from a 22 mile run. I felt like I was swimming okay and should have been swimming faster than I was, but I just didn't have any get-up-and-go. My legs were anchors. I expected to swim about a 1:25-1:28 pace for my 300s but only managed a 1:30-1:32 pace. Not horrible, but not good either.
I slogged my way through and got it done. More yards in the bank and my last workout of the week.
Daily Total: 3 hours 49 minutes
Weekly Total: 22 hours 6 minutes
Tomorrow: Rest Day.
1 comment:
That is some serious workout schedule, hope you can follow it.
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