Today I completed the longest run to date. I met Rick and Noel in Dairen at Waterfall Glen to run 14, I knew this was going to be a good test as I had only ran 12 twice this year so far once with Matt and once by myself.
Getting up this morning I knew it was going to be cold outside as the house was freezing. I checked the weather, 16 degrees(ouch) and I could hear the wind blowing so I knew it was going to be chilly. I layered up and headed out.
The first lap was 9.5 miles and we were moving right along and overall I felt pretty good considering the workout on Saturday. After losing Noel after the first lap, Rick and I headed out for the final 4.5 and I was starting to feel the feet a little from the uneven path. Overall I was pretty happy with the average pace of 7:53, the legs were a little sore and I was debating on doing the 40 minute ride on the schedule. Man am I glad I did the ride, I tried to keep the tempo up in the mid 90's and it really worked the legs out. I was amazed at how much better the legs felt after the 40 minutes.
A couple of things I learned today, first is cold and wind sucks but much rather run longer distances outside than on the treadmill. Second should probably take the fuel belt with for the 9.5 loop as really need to hydrate consistently. Last riding after long runs does has it benefits and really does help get the lactic acid out.
1 comments:
Solid run yesterday! My legs are feeling pretty good, and the 35 minute spin today felt way too short! I may hop on again tonight to spin longer. It's supposed to warm up this week so maybe we'll have to hit up 15 miles somewhere else closer to you next week?
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