5/10 Long Run

Got on the road on Sunday a little late at 6:15 or so. 45 when I left, so gloves, but 55 or more when I got back. Glad I remembered sunscreen for ears, nose and neck. :)

Like Saturdays run, not a bliss filled, running junkie type of run, but very pleasant. Lopping 5 minutes off my time for the same course (and 16 seconds a mile off my pace) in a week was exceptionally gratifying. :) Hopefully this wasn't the improvement for the last 6 week cycle. (Hey a boy can home. :))

20 miles in 3:38:15 (10:54/mile) @ 141 bpm
Last week was 3:43:27 (11:10/mile) @ 141 bpm

Pace track in Training Center is insanely variable, or it looks that way anyway. Especially compared to last week, where the pace appears to be much more controlled. Less run fast, then walk... The scale appears to be different though... hmmm...

Run was almost exactly the same pace as Saturday's 12 miler (as was last weeks). I guess this means something. :)

So, I do these Upright Dumbell Rows (can't find a visual example of the form that I was taught. (hold dumbells at waist height, with elbows slightly bent. Pull them back and rotate them around your body. You're trying to bring your should blades together without hunching your shoulders.) and it's one of those exercises that I do and wonder if it's really doing anything. I found the muscles when I tried demonstrating the move to a friend on Friday. Then I noticed on Saturday an ache in the same muscles around mile 10 and on. Apparently this is one of the muscle groups that moves your arms as you swing them. Wow, there is a point (running related) to the whole body training thing.

GUs at 4,7,10, 13, 16, and a little early at 18. Glad I took 6. The sixth was supposed to be a 'backup'. Apparently it's not long runs affecting my ability to do basic math. :)

Reread a Running Times article about being able to absorb more carbs if multisourced from different carb sources (i.e. not just glucose, but sucrose, fructose, etc...). Apparently you can consume more if you multisource. Nov08 issue. Page 22 if you follow the link. I'll have to take a look at that.

I love when it's not running that gives you twinges. The front of left calf is a little 'strained' doing effing yard work. Hauling the wheelbarrow up the yard and across the street to get rid of some dirt. Seems to be gone by the middle of Monday. Yay!

Next week is a down week, and the shin thing may just be my bodies way of telling me to lay off a little. I'm really happy I was able to finish this 'up' cycle to plan though. Now I have to figure out what the next one looks like. :) I may ask y'all at some point. :) Or if you want to offer input unsolicited, I'll take it. :)

Last 3 weeks:
4/20: 52.26 total; runs: 6, 9, 6, 12.1, 18.7; avg pace: 11:25/mile
4/27: 53.53 total; runs: 6, 9, 6, 12.1, 20; avg pace: 11:22/mile
5/4 : 53.36 total; runs: 6, 9, 6, 12.1, 20; avg pace: 10:57/mile