Course: Legacy Park, Dickinson 16, Downtown LS
Temp: 25 Degrees, Wind 5SW
Total Ascent: 1798 ft
Avg HR: 158 bpm
Miles this week: 67
Very encouraging run. With all of the knee problems lately, I really didn't know how I would handle 20 miles for the first time in a while. It went REALLY well and my knee didn't hurt for even one step of the run. I felt like I could have ran a marathon today.
I started really slow and after the first 5 miles averaged about 7:35, for an overall average of 7:43 - which is my second fastest 20 mile training run to date. (I have ran 20 faster in races) Legs didn't feel as strong as I would like - a little tight, but I have missed quite a bit of time in the gym lately and my quad work has been limited to almost nothing.
Took a 15 minute ice bath after the run - which I hate at the time, but it seems to really to pay off later with how great my legs feel. I'll take it easy today and probably run 6-8 tomorrow as recovery.