Course: Summit Fair & Downtown Out/Back - Lee's Summit, MO
Workout: Long Run @ RE Pace
Total Time: 3:19:46
Avg Pace: 7:59/mile
Avg HR: 143
Elevation Gain: 922 ft
Calories Burned: 3,556
Temp: 72 Degrees, Humidity 50%, Wind 2NW
Miles This Week: 101
Another pretty good week of running capped off by a nice comfortable relaxed & easy 25 miler on Saturday. This was my second 100 mile week during this training cycle, and frankly my body still feels really good. Just like every runner, I can usually tell when I need more rest or I'm starting to feel a little fatigued. But even though I've logged more mileage than ever this summer, I really don't feel like I'm getting at all close to that threshold. And the main reason is the way I'm running these miles this year ... A LOT slower!
For example, out of the 101 miles I ran last week, only 17 of them were at a pace of 6:45/mile or less. The other 84 were all 8:15/mile or more. I have made a very conscience effort this training cycle to keep my fast miles to only about 20% of what I do up until this point. In the next few weeks, I'll increase that slightly - but I'm finding the key is really recovering the days after tough workouts. I know most of you are like "No kidding dummy!" But I'm a slow learner - so bear with me.
BTW - it's pretty ironic that Ryan Hall has a TV commercial where he says, "Maybe just a short run today!" ... because that's exactly what he had at the Olympics on Sunday. That really sucked for him ... and ME!!! I got up at 4:00AM to watch him go for a medal - but as you know by now, a hamstring injury shut him down early in the Olympic Marathon. For that matter, the USA only had one marathoner finish the race - 37 year old Meb in 4th place. Better luck next time Ryno and get well soon! Have a great week!
... be great today!