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June 24, 2005
Friday Long Run
Since Audrey and I are attending an all day triathlon clinic tomorrow (and the rest of my weekend is already planned), I had to get in my long run after work today. I headed to Burke Lake Park again to run the 5-mile loop. It was warm but not as bad as a couple weeks ago, and the trees provided protection from the heat too. The goal for my planned 16 miler was to finish stronger than I started - specifically, start slow, get used to the heat, and try for near marathon pace at the end if I felt okay. It took a while for my breathing to feel comfortable because it was warm and carrying my new Amphipod four water bottle carrier (32 oz) felt cumbersome on my waist at first. I usually carry a 70 oz Camelbak on my summer long runs, which doesn't bother me, and I just found it interesting how where the weight is carried can make it feel so different. Anyhow, I'm off topic. I ran my first lap smart in 45 minutes, then shaved a minute off in the second lap, and finished the third lap over 2 minutes faster than the second...and it felt AWE-some. For the last 23 minutes in the final loop, I wanted to try for between a 7:30-8:00 minute pace. I felt like I was there, but I'm not absolutely certain...I'm a terrible judge of pace. While I was heaving and recovering, R. drove by the parking lot on his way home from work to say hi. Wasn't that thoughtful?!! I gave him a kiss, offered him some cold water, and was on my merry way, as I still had a mile to do. I went back on the trail for an easy mile+ before returning to my car and chugging some ice water. I love ice water and it'd be a miracle if my teeth don't break off from crunching on ice so much!
We're off to dinner soon, but I'm going to rehash the past couple days real quick for historical purposes.
Wednesday, June 24
4 easy miles solo pre-track; 5 miles with running club friends
It rained cats and dogs before track was to start, which cooled things down but unfortunately, bumped up the humidity. I ran beforehand since the workout would consist of only ~3 miles. But when our friends arrived, they wanted to take it easy on the trail (day after the race), and I decided to run 5 miles with them and R. The hills made me feel like I was sort of working (and not so guilty about skipping the 400s), and I was pretty tired by the end.
Thursday, June 25
T's spin class - nice short intervals It took a while to warm up.
Lift arms including abs and push up/pull up routine
Oh, my achilles/calve/ankle are still tight and sore but they're not an issue when I'm running, only after. The discomfort kind of moves around, and I (and R.) constantly have to massage those areas so they don't feel worse. I just hope it goes away on its own because training is finally starting to go well!
Have a wonderful weekend everyone and happy running!
Posted by Leilani at June 24, 2005 08:15 PM
Comments
I hope you guys have fun at the clinic today! Glad your training is going well!
Posted by: Nanda at June 25, 2005 11:17 AM
Awesome long run! It takes a lot to run "negative splits" on long runs - one of the hardest things to do in my opinion. Sounds like you really nailed it though.
Hope the tri clinic went well!
Posted by: Beth at June 25, 2005 04:22 PM