Long Run

Workout Summary: Morning Run 20 (2:27)/ Afternoon run 3 and bike 12 (total 75 min)

First 10 at 8:10/mile, zone 1, 1:21.30
Next 5 at 6:45/mile (33:45) HR ave 133 (high Z2)/max 148 (top of Z4, big hill at mile 14)
Final 5 at 6:30/mile (32:25) HR ave 134/max 143

*Good run off yesterday's ride. Legs felt the run in the final 3 miles though. Nice and fatigued but able to keep rolling. Funny, running a 17 miler, I would have never felt this adaptation that occurred the last 2-3 miles.

3 pm: Met the MAC team out for a trial at blue lake park for the sprint tri coming up. Covered transitions, ect (newbies). Then ran the 5K course in 30' (a bit more than 5K). Then biked the 12 mile course in 46 minutes.
Very weak and hungry. Had to beg for an enery bar from a teammate. Took 2 gels before run.

Problem is I had to squeeze in 4-5 hrs at the hospital today.
So, it at 7am -8:45. Meet to run 20 at 9. Then straight back to hospital until 1:45 pm. Back home at 2. Had Ann wake my up off the couch at 2:30 to go to blue lake.
In all this I had a cup of oats and yogurt at 6:30 am, a recovery drink after the 20. Then a small piece of banana coffee cake (low fat) at starbucks. A bit depleted on calories on all this running.

Diet:
Breakfast: 1 cup oats
Run nutrition: the usual
After run: slice low fat banana coffee cake, 1/2 soy latte. A bit sick, couldnt finish.
Lunch: Back to work. Nothing
On second workout: cliff bar, 2 gels
Dinner: chicken and dumplings, salad, onion vegie soup. water, hot cider, 1 beer. These 2 dumplings I had were huge, bigger than base balls. I got my carb fill finally!
Before bed: 2 cups granola and skim milk.