Long run #1

First long run since Roth, 4 weeks. 17 miles (2:13)

In fact, this is my first week running back from Roth and my Achilles was pain free the entire week. I guess I kicked this one!
Starting with a 40 mile week after 3 weeks off, with no zone 1 running, is not my idea of a first week. But, I will do what I am told as much as possible and will see how the outcome is in a few weeks.

Run 17
Zone 2 run. Started zone 2 right away, climbing 400 ft to mile 1. Was in zone 2 the first minute of the run. Stayed in high zone 2 the entire run, running on HR zone only, not pace. Had to slow on the hills to 8:30 pace, but on the downhills could pick it up to sub 7 while staying in zone 2.

Ran first 13 miles in 1:37, around 7:30 pace average. Final 4 miles with AJ from the tri team. This was easy running but on rolling terrain. Able to keep pace easy and stay very top of zone 1.

For the 17: HR ave 129 (Z2), total time, 2:13

I have to say, my legs are pretty trashed right now. Zone 2 is not slow for me...well yes it is when I am fit. Not in my first week back.

Diet:
Breakfast: 3 slices wheat toast with jam, non fat chai latte, 1 vanilla yogurt
Lunch: Come black bean chips and salsa, 1 apple, diet sierra mist.
Recovery drink after run.
Dinner: 2 big beef and black bean burrito's Ann made. Bowl of fresh cherries. Big glass water, 1 beer. Full glass of red wine before bed and 2 hershey's chocolate squares.