Sunday, July 6, 2008

Now That's More Like It....

Today was a good Sunday, workout wise. (I'm a little bummed that my 2nd favorite tennis player of ALL time, next to Pete Sampras, lost in the Wimbledon final. Roger Federer put up a great fight, sending the match to more than five sets, but Rafael Nadal was just a little bit better today!)

Woke up feeling much better than yesterday. Decided to run 11 miles, not 10. The path I run on is about 5.5 miles long (Springbrook Prairie). I waited as long as I could before I started running. I needed to be done by about 10:20 so I could pick up my son from church. My daughter and I went to service last night and it rocked. We had a guest speaker, and the previous worship leader came for a visit and played some amazing piano.

Started running about 8:15. Had a real good run. Took lots of Thermolyte tabs (at start, 4 and 7 miles). Had one gel at 5.5 miles, one at 9.5 miles, and drank all my Nuun (4--8 oz bottles). As usual, I started out slow, finished the last 4 miles at a 10 minute pace--really good for me on this long of a run. Total run time was 2:00:45, which included one bathroom stop, two stops for traffic, and one stop when Peanut called to let me know we were out of milk! I would have broke 2:00 if I didn't have that phone call! So, totals for the day: 11 miles, AHR 148, MHR 174, zones 3 & 4, 78-92%, 1200 calories.

Felt great after the run. My left calf is a little sore. If I don't warm up before I run, or bike or swim first, it does bother me on longer distances. I have to remember not to forget to do that!

Recovery week totals:

Swim: 5X for 8,650 meters

Bike: 3X for 107 miles

Run: 3X for 18.5 miles

Strength: 1-60 minute session

Stretch/Core: 3-30 minute sessions

Total Time: 15:57:38 hours

Calories: 7,218 calories burned

Next week will be tricky. I have a 2-mile swim "race" on Saturday, and a spring tri on Sunday. I also have some "kid" stuff that will make me adjust my training a little. More on that as it occurs.
Hope everyone had a safe, relaxing and good weekend.

Until next time--God bless!


WADDLER26.2 said...

Glad that you had a good run. Those are some awesome weekly totals. Have a great week.

Running Jayhawk said...

Dang. You're a machine.

Nice run even if you came up shy because of a phone call.

And I'm always game to be adopted before a big race. It's weird not having my hubby or parents with me! SORT will be my second attempt at my first half im (mother nature had other plans for us the day of the Kansas 70.3).