Miles: 28 Total ... 22 Long Run + 6 w/Madi
Time: 2:55:33 (22 miles)
Avg Pace: 7:58/mile (22 miles)
Workout: Tempo/Madi Run
Temp: 18 Degrees, Wind 3NW
Calories: 3327 (Total)
Total Ascent: 2852 ft (Total)
Avg HR: 151 bpm
Miles this week: 84
"I look up to the sky,
And now the world is mine,
I've know it all my life ..."
"I Made It! ... I Made It!" ("I Made It", Kevin Rudolf)
|"Child please, that was 22 miles!"|
Madi & me before her 6 miler.
I started off with 22 miles on my own at 5:20am. Usually on weekends, I start after the sun comes up so I don't turn into a total vampire at some point from all of the running in the dark. But this morning, with 9 new inches of snow on the ground from earlier this week, I knew I would have to run in the street again, which I don't like for obvious reasons. Even though it was dark, I would rather run when there is a lower volume of traffic to deal with.
The run went pretty well. My legs were REALLY DEAD though. I was just happy to make it through the workout. I probably pushed it a little too hard on Thursday's recovery run. Plus it was a little chilly and it took this old man a while to get lose. I kept my overall pace at a slow 7:58, intentionally running about 20 seconds below marathon pace. The slower pace also helped with the hills today, plus I wanted to make sure I had something left for Madison's 6 miler after I was done.
|Total Ascent ... 2,351 ft, over 22 miles|
|Madison "Chicking" me!|
Typically, after my long run, she comes over and we run her 5 or 6 mile long run together. As her long runs get longer though, we'll probably have to change days ... cause I don't think I can run 40-50 miles every Saturday. But for now it's doable.
|You go girl!|
We ran more hills together today than ever before ... and I think she should be in great shape for her first 10K next weekend -The Kansas City Ground Hog Run. It's an underground 10K, through some caves that are hollowed out of the side of a hill for commercial & storage purposes. Pretty cool ... I'm really excited to see how she does!
So all in all it was a pretty good day. I know it wasn't an ultra-marathon or anything, but it was the most I've ever ran in one day and I feel pretty good ... for now at least. I'll try to eat as much as possible today, stretch, and rest. Hope your training is going well ...
Be Great Today!