Long run #4

Workout Summary: Run 21 (17 + 4, 2:35)

Run 17 in 2:01 (last week 2:13)
First 3 in 24:30 (8:10)
Next 3 in 22 (7:20)
Quad bothering me a bit so I stopped 5 min to stretch.
Next 5 in 34:10 (6:50/mile) (HR ave 135, Z3, and max 146 bottom Z4)
Next 5 in 32:30 (6:30/mile) (HR ave 135, mx 144)
1 mile down the hill at forest park for cool down, (8:00)

Felt good running the final 10 at 6:40/mile ave, and HR ave in Z3
Total for 17, 2:01

20 min transition to my team run. "easy" 4 miles in 34 minutes
Ran 1 mile wu and 1 cd. 2 miles on track. 8 X 300 with 100 slow jog between, continuous run. Around 45 sec at the 200 mark on all (6 min per mile pace). Just striding.

Diet:
Breakfast: 4 eggwhites with mixed vegies, 1 slice swiss cheese, 3 slices wheat toast with light butter. coffee and 3 small mollases cookies after (3 g fat total)
Run: took 4 doses of carbs, 25 grams in 3 oz water for each. Started at 40 min mark on long run, so last dose was with 3 miles to go (1:40)
After run: routine recovery drink: 70 g carbs, 25 g protein, 10 g glutamine
Dinner: Over at Grant's: 4 oz halibut, pasta with shrimp and olive oil, salad with balsalmic vinegar. Small piece rich chocolate Guinness cake after. 1 beer, 1 glass red wine, 1/2 shot of whisky in my coffee with the cake.