Day 223, 142 To Go

August 11, 2013

I got up at 6am today and I probably went to bet at 12:30 last night.  That equates to 5:30 hours of sleep.  If you remember the discussion yesterday...well, today was even worse.  Oh well...guess I'll work out really hard today so I am super tired tonight!

I was ready to go at about 7:15 and we went of a nice swim.  I swam with Mike, Daryl and his wife Karen and another dude named...Brad.  Yay, I remembered.  I am bad with names.  Karen is a very fast swimmer and Brad swims pretty well too.  I am getting better (I was much better a couple of years ago, but I have slacking majorly with the swim) and I felt fairly good today.

We moved onto the bike and we probably went out a bit too fast.  We hit the first bridge and we were cruising and I was feeling pretty good (not as good as last week...probably the lack of sleep). Then Daryl stopped for some reason...looked like he may have dropped something, so I stopped and waited.  This kind of cooled me off and I was not able to pick it up again.  We decided when we started up again that we would not do the full course (26 miles) and we would only do the sprint course (16 miles) and that is what we did.

Here are our numbers:

Time: 46:32

Distance: 15.27 miles

Pace: 19.68mph

Max Pace: 31.41mph

Calories: 1,010

Avg HR:135

Max HR:175

I had forgotten to turn on my GPS for a short time which is why my mileage is below 16 miles.  Oh well.  Overall, it was a decent ride.  Mike and I ended up chatting and he skipped his run.  My plan was to run later...which I did.

Here are my running numbers:

Time: 1:17:00

Distance: 8.16 miles

Pace: 9:26/m

Max Pace: 6:29/m

Calories: 793
Avg HR: 131

Max HR: 147

This was my longest run of the year.  I took it really easy since I was a bit tired and I wanted to be strong throughout the run.  Honey was with me on her wheels for the entire run and she was getting tired!  I was taking the advice from Runner's World where they recommend that you do a majority of your runs (80%) at a pace where you can talk easily.  This includes your long runs.  So, I tried it.  I felt pretty good for the entire run.  I even did a 15 minute stretch where I upped my pace to 8:30.  This was a bit hard since I was fatigued, but this is actually a good thing.  It mimics what would happen in a race.  You pick up your pace toward the end of a race and you are fatigued, so this is great practice.

I treated myself to a Subway sandwich, something I haven't eaten in a while because I try to avoid eating MSG (mono sodium glutamate) if at all possible, and there is hidden MSG in their bread.  It was good though and I deserved it!  Now, it is time for bed...I am exhausted!  Good night folks!

Run for Life!