I'm spicing it up this week.............with pictures first!
Because that's what you're really here for, right?
Monday, I ran 21 miles.
I stopped 3 times (2 traffic lights and once to refill my fuel belt
water bottles), but I was moving the rest of the time and this was a
huge confidence booster for me. I definitely was putting in way more
effort than easy, but I felt like I could run 5.2 more miles in 49
minutes. *crosses fingers, knocks on wood*
Especially since it was hot (for November) outside. Like near 70 degrees,
Salty sweat don't lie:
I consumed lots and lots of liquid before, during, and after.
I haven't blooped about it (and sorry if I have), I have to say that I
am loving my new recovery routine. A Muscle Milk Pro Series 40 drink (I
swear this is contributing 50% of my faster recovery) followed by a
short, hot shower to get clean and then getting into the ice bath for 15
I used to eat a snack post long run like a piece
of fruit and something with a little protein like cereal and milk or a
sandwich--the Muscle Milk is much easier on the stomach. Then I'd do
the ice bath, sit around for 30 or so minutes afterwards and then take a
shower. I was probably mostly negating any good stuff from the ice
New way > old way
After a few
hours, Adam took me for my beloved post-long run meal of wings and
beer. He looks forward to long runs because now long runs = wings.
Tuesday night, I ran 2 miles. Nothing much to report other than my legs felt okay enough after a hard 21 miles.
Wednesday, I practiced the new Oxford Dictionary word, selfie, as I knew I was headed to the hair salon.
Buh-bye split ends! After:
I did mile repeats like a boss. I ran so hard that I had to stop and
walk for 30 seconds after each one before I did the jogs. But holy moly,
it felt exhilarating!
Friday was date night.
I ran 2 miles after work because the snooze button won. It was a great
little run and I am pretty sure I danced the entire 17 minutes to my
Pandora dance station.
Then I drank beer:
This morning, I was exited enough about my chilly long run to get myself out of bed to run at sunrise.
wore my gloves the entire time and didn't push up my long sleeves. It
was still 29* when I finished. Good enough to hustle my legs along
So here is the sum of the parts:
Monday: Plan was 20 easy @9:10, Actual
21 @7:55, Splits: 7:59, 8:06, 8:11, 7:58, 7:58, 8:04, 7:53, 7:59, 8:00,
7:59, 7:57, 7:51, 7:52, 7:56, 7:39, 7:51, 7:55, 7:51, 7:53, 7:49, 7:52
Tuesday: Plan was 2 easy @9:09, Actual was 2 @8:34
Thursday: Plan was 3X1 @7:14, total 6 miles, Actual was 8:25 warm-up, 6:27, 6:29, 6:26, (800 jogs in between), 8:12 cool down
Saturday: Plan was 2 easy @9:09, Actual was 2 @8:34
Sunday: Plan was 12 easy @9:09, Actual was 13.1 @7:50, Splits: 8:14, 8:05, 8:01, 7:52, 7:54, 8:01, 7:54, 7:47, 7:40, 7:43, 7:52, 7:34, 7:19, last .1 at 7:17
Ooooooh you're right! I'm not finished. I owe you Boston Terrier pictures.
Good thing I have a few from this week.
The slackers have been slacking hard.