Day 48, 317 To Go

February 17, 2013

Sunday is here again and almost gone again too.  It is in the evening and I am resting with my Honey getting ready to watch a movie and the Walking Dead!  Nothing like some blood and gore to prepare me for work the next day.

Today the original plan was to do some more triathlon training, but since it was near 40 degrees this morning and it didn't get much past 50 all day, we decided to be lazy (and warm) and skip the torture.  I did, however, get out for my long run.  Since I was not all tuckered out from a swim and bike, I was able to stretch my long run out to an hour today.

I donned my long Under Armour, some gloves and arm warmers, and I set out for my run.  The gloves didn't last too long, but I kept the arm warmers on for the entire run.  Amazing how much those things can keep you warm.  You'd be surprised how much heat you lose through your arms.  Also, the next time you are out in the sun and the heat is getting to you, cool yourself off by dipping your forearms into cold water.  It will drop your body temp nicely.  So when it is cold out, arm warmers are just the article of clothing you want on.

I kept up my high knees and my butt activation on my run, but I can only honestly say it worked for the first half.  As I started to tire, I had more and more trouble keeping my knees up and engaging my butt.  A couple of days ago, I did some body weight squats (3 sets of 20) and I was still pretty sore.  I know, it is pathetic that that would get me sore, but I can drive by a gym and wake up sore the next day, so it is not surprising to me.

So you add the soreness, the cold and the long run, and by the end, I was a sloppy, inefficient mess.  I did do a nice fast 15 minutes at the 30 minute mark.  I stayed anaerobic and worked on my lactic threshold.  After that 15 minutes, I only had 15 to go, so I took it nice and easy.

Here are my total numbers:

Time: 60:00

Distance: 6.50 miles

Pace: 9:14/m

Max Pace: 6:34/m

Calories: 833

Avg HR: 145

Max HR: 163

I was pleased, overall, with my pace and with my mileage.  Tomorrow, I'm sure I will be slow and stiff and that can be partly attributed to the fact that I forgot to stretch after my run.  Oops...I should do that now, but that would entail getting my lazy (but super) butt out of bed.  Not gonna happen folks.

Run for life!!