M2T W8 Results and Today's Run on the Sun

Sunday:  Rest Day
Result:  Walked 5.39 miles in 1:26:55, 16:07 pace
I took Saturday off last week, so didn't feel the need to rest.

Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Result:  6 miles in 1:06:53, 11:09 pace

Tuesday:  8 Miles Hills (no planned pace)
Result:  Rested

Wednesday:  Rest
Result:  Rode 12.15 miles on the trail in 1:33:11, 7.8 mph Ave.

Thursday: Time Trial
Result:  Rested.   I intended to do my time trial, but I was sore after my ride up to Sunshine Mountain!

 Friday:  4 Miles Easy (pace 9:58)
Result:  4.24 miles in 50:00, 11:48 pace
I really wanted to run faster until I remembered that it's not a good idea for me to run fast the day before a long run.

Saturday:  14 Miles LSD or Half Marathon  (pace 10:04-11:04)
Result: 14.08 miles in 2:51:44, 12:12 pace.
After reading Jeff Galloway's recommendation for pacing in the heat, my hope was for a pace of about 12:00.

It was warm when I got up:

And stayed that way the entire time:

I followed a 10:1 run/walk ratio for about the first 8-9 miles.  After that, I was running in direct sun and started doing 5:1 ratios.  My last couple miles were 3:1.  But I finished it.  One consolation, unless something very strange is going on, it will not be this hot on November 10th in Santa Barbara.

I consumed about 50 ounces of fluid.  This falls in the 16-20 ounces per hour recommended by Hammer Nutrition.  I took 2 Anti-Fatigue Caps and 2 Endurolytes before I left, then 1 AF Cap and 2 Endurolytes each hour.

I did a different route this morning.  These are roads that I have run many times, but I usually do this counter clockwise.  Today I ran it clockwise.  The 2 mile climb starting at about the 5.5 mile mark was a doozy!

My mile splits were good enough.  Slowest mile was mile 14, but I walked from about 13.7 until I got home.  My fastest mile was #10, which was all downhill and in the shade!  I'm really working on consistency.  Not going out too fast, then dying at the end.

Distance Time Split time 1 0:12:06 12:06 2 0:23:20 11:14 3 0:34:35 11:15 4 0:45:56 11:20 5 0:57:09 11:13 6 1:08:48 11:38 7 1:21:33 12:45 8 1:35:29 13:55 9 1:47:49 12:20 10 1:58:19 10:30 11 2:11:19 12:59 12 2:24:16 12:57 13 2:36:09 11:53 14 2:50:17 14:07 14.08 2:51:44 1:26

Our pool felt wonderful - that's the first thing I did as soon as I got my shoes off!  Now I've had a banana and toast and I'm drinking a Recoverite, while wearing compression socks and ice packs!

Ave HR 144
Max HR 160
Calories burned 1,336

Total planned miles:  31
Running:   29.71
Cycling:  12.15
Total miles:  41.86