Cruise control

30K done at a 5:00 pace indoors Saturday Eve.

Where to start.....

Well I didn't intend on 30K , was thinking more around 20K but in honour of Around the Bay tomorrow I thought I would stretch it out to 30. Besides , the distance and pace fits with the "training plan" and I do use that term loosely!

What did I learn.....

1) Total calories used , 2400 . Total calories ingested , 100... lets just say I depleted my energy stores and really felt it the last few Ks. I did a solid 5:00 pace to 25K , cranked it up to a 4:30 pace for 1K and then slowly backed it down to a 6:00 pace as I passed 30K. I envisioned the push the last few Ks on the Marathon and was trying to simulate it. However in the Marathon I would have ate a ton more carbs, probably in the order of 500 calories at 30K so there is a bit of a difference with my little push!

2) A 5:00 pace will pretty much do what I want in the Marathon . My goal is simple , hold a 5:00 pace as long as possible and if there is anything left pick it up a bit in the last couple of Ks.

3) Nutrition is everything beyond 30K , plan well , stick to it or else suffer the consequences that will be there!!!!!!

4) Do NOT forget the body glide...OOPS! When I hit the shower I almost hit the roof when the water ran over those chaffed areas!!!!!

After I ran I weighed in at 172.6 lbs.... I was shocked! At the beginning of the week I weighed in at 178.8. I was hoping to get to 175 for race day but 6lbs is a ton in a week . The run I just did I didn't sweet too much , maybe a pound or two. Before I run again I will weigh in.

Tomorrow , I am not sure but I think a 21.1K LSD is in order ...MAYBE!

30K today

Did a 30K LSD today, good quick pace ... Garmin says 30.0K -517 /+508m, 5:18 pace, avg HR 150 BPM.

Fit the run in between sleeping and Noah's birthday party. I didn't have more then a 3 hour window. I decided to take a new route, figured it would turn the 23K into about a 27K run. Headed down the 2nd, instead of heading into Durham I headed west on the Edges Rd, past hwy 6 the south on the 2nd of Bentick. Ended up on Highway 4 at Interforest and then headed through town then back up the 2nd.

Had 500 ml Gatorade, and a Chocolate GU. Waited until 16K to take the Gel, the whole run was fairly balanced energy wise , never felt a big fatigue. Didn't have the shallow breathing feeling either .... could have easily gone the extra 11.2K for a full. This is a good confidence booster for the Waterloo full in 5 weeks. I was tired and had kept the heart rate at a high rate , 150 bpm. I had more gas in the tank... pushing it I could have probably made the 2:30 mark for the 30K but I wasn't racing today.

Not sure what I am up to tomorrow but I suspect and easy 10 , maybe 17 or.....

30K LSD today , not without trouble!

I tried to do this run yesterday but just wasn't up to it, to tired to

just not at all into it ....weird! So I made sure I got a decent nights sleep , bed at 10pm up at 5 am hot tub , meal , get he kids off and I was ready!

Headed out at 08:30 , 8C and a stiff breeze from the SE and clear. Had shorts, comp shirt and over it a tech T and my new Buff! Chilly at first , took awhile for the legs to warm up ! I can always tell what kind of a LSD I am going to have when I hit the 8K mark , today something was not quiet right and I knew it would be a chore! I drank hammer gel/water and ate sport beams at 8K , by 17K the water was gone so I stopped at MACs and got a power aid... beans were done at 21K . Did the half in about 1:55 ...not bad for part of an LSD, I wasn't given er ! At about 15K my right leg started to cramp, wasn't sure if it was a muscle or a knee thing it just felt tight. This became a huge problem past 25K , it was so still and started to hurt I walked for a half a K , ran then repeated this a couple of more times until I got home. I have had this sort of thing once before but not as bad and it went away, today it didn't !

Even with the walk I ended up with a 5:40 pace. Got home , jumped into the hot tub with a glass of ice water , 2 boiled eggs and some potatoe salid! I feel OK a couple of hours later but the right leg is a little iffy, nothing a day or two of rest cant cure...I hope.