Long Run

Workout Summary: Run 17 (2:13, 7:50 per mile ave)

Worked 5 hours in morning. Then ran with Ann

First 8.5 nice and easy, HR ave 110 (16 beats below top of zone 1), max 130, low zone 2. Ascended 800 feet first 8.5 miles. First 3 were at 8:50/mile pace!

Then 7 miles in 49:00, HR ave 126 (top of zone 1) and max 141 (zone 3)
Finished with 1.5 miles at 8:15 pace.

Legs a bit tired running 7 min miles in the middle of the long run. Happy that my HR ave was still in zone 1 at this pace. As soon as my run strength/endurance comes back, I hope to be knocking out 20 milers around 7 pace top of zone 1. Quad twinge a bit but very stable throughout run. Hamstring 99% pain free.

Well, dont think getting on the bike will help me right now. Feel stable after run. I work all day tomorrow so will likely be off unless I can get up to run 4 easy, but I doubt it. I will bike longer on monday. Dont really care that I have only 1 ride in this week. Legs feel tired enough. I wont overtrain. Anyone can do that. It's hard enough for me to rest.

Diet:
Breakfast: Oatmeal, 1 cup + flax and bwn sugar. Coffee and skim milk
Lunch: Took nutrition on run, 4 X 3 oz portions of 20 grams carbs in each dose. Recovery drink after run.
Dinner: 2 stuffed sole filets (24 g fat total), broccoli and rice.
Evening: 6 small molasses cookies, 6 g fat total, 2 pints of beer thoughout the night.