Day 13 (July 13)
Today was long run day...but before I get to the run, let me recap yesterday. It was a normal Friday work wise, not a slam packed day but busy enough that I was only able to catch up on a couple of lingering issues from the week. I had my usual morning protein smoothie, along with the cucumbers and carrots in the morning. Finished off the pulled pork leftovers and had an apple with some peanut butter. Then dinner. Well it is Friday, and my wife and I have a tradition on Fridays in the summer to go down to the tiki bar in our neighborhood (side note, we live at the beach) to have a couple of wind down drinks. I had a couple of beers, followed by a couple more and a couple of vodka's when we got home. So I decided to break out a cigar on the back porch and relax to some Netflix, and my drinks and the company of my wife. Not setting myself up for the best morning to do my long run. Also, I forgot we got takeout pizza from the tiki bar. Guess this was our cheat meal day :)
Now onto this morning and the long run. I got up about 5:20ish, had a cup of coffee and a mini Gatorade Zero bottle. Fixed up a Hammer Heed calorie drink to go and headed out a little after 6am. First couple of miles I felt pretty good. I could feel the humidity but the heat had not started to set in as the sun had just started to rise. My plan was to run 2 miles, walk and drink to gulps of the Heed, and then set back off for a total of 8 miles (repeating every 2 miles to walk and drink the 2 gulps). This worked fine for the first 4 miles. Then at mile 5, the humidity and heat were starting to get to me, along with what felt like a lack of calories. I stopped had 1 gulp, and started back again. This seemed to help and I was able to make it to mile 7 before I had to stop again for my last 2 hits on the Heed bottle. I made it to mile 8 not in great shape but not horrible either, considering the night before.
Well the run was my test on whether I am good to start my training calendar w/ 8 miles as my long run baseline. I am still not sure as my legs were fine and my cardio was so so, but my overall endurance was just not there - not sure if it was the calorie deficit I was in, the night before, a combination of those things or something else. I am going to wait for at least another week before mapping out the longer term plan, but here is this coming weeks plan:
Sunday - light spin on the Peloton (flush the legs), Yoga
Monday - 3.5 mile run, strength legs and core
Tuesday - 30 min Peloton, strength arms and chest
Wednesday - 4 mile run, strength legs and core
Thursday - 4 mile run (w/ intervals), strength arms and chest
Friday - 30 min Peloton, strength all around
Saturday - 8 mile run
Here are the stats from today:
8 miles, 1 hr. 16 min overall time, 9:32 pace, 156 BPM HRT
Now onto this morning and the long run. I got up about 5:20ish, had a cup of coffee and a mini Gatorade Zero bottle. Fixed up a Hammer Heed calorie drink to go and headed out a little after 6am. First couple of miles I felt pretty good. I could feel the humidity but the heat had not started to set in as the sun had just started to rise. My plan was to run 2 miles, walk and drink to gulps of the Heed, and then set back off for a total of 8 miles (repeating every 2 miles to walk and drink the 2 gulps). This worked fine for the first 4 miles. Then at mile 5, the humidity and heat were starting to get to me, along with what felt like a lack of calories. I stopped had 1 gulp, and started back again. This seemed to help and I was able to make it to mile 7 before I had to stop again for my last 2 hits on the Heed bottle. I made it to mile 8 not in great shape but not horrible either, considering the night before.
Well the run was my test on whether I am good to start my training calendar w/ 8 miles as my long run baseline. I am still not sure as my legs were fine and my cardio was so so, but my overall endurance was just not there - not sure if it was the calorie deficit I was in, the night before, a combination of those things or something else. I am going to wait for at least another week before mapping out the longer term plan, but here is this coming weeks plan:
Sunday - light spin on the Peloton (flush the legs), Yoga
Monday - 3.5 mile run, strength legs and core
Tuesday - 30 min Peloton, strength arms and chest
Wednesday - 4 mile run, strength legs and core
Thursday - 4 mile run (w/ intervals), strength arms and chest
Friday - 30 min Peloton, strength all around
Saturday - 8 mile run
Here are the stats from today:
8 miles, 1 hr. 16 min overall time, 9:32 pace, 156 BPM HRT
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