Today's Run = 20 Miles and Weekly Report

This wasn't my worst week ever, but it wasn't my best either.   I've been having a lot of pain in my left IT band.  While running in Tennessee on Monday I was trying to figure out why.  I finally remembered having the same issue in the Spring and after buying new shoes the pain went away.  It seems like such a simple solution, but it really does work.  Running shoes break down, they lose their cushioning, and become ineffective.  I got new shoes yesterday, so I'm hoping to see improvement soon.

Sunday:  Rest Day
Result:  Rested

Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result:  4.18 miles in 50:18, 12:02 pace.  I was enjoying the beautiful weather too much to get in a hurry!

Tuesday:  Yasso 800s - 9 miles total
Result:  5:14 in 1:04:24, 12:32
Trying to do Yasso 800s on hilly terrain is not a good idea!  I pushed the pace some, but not much.

Wednesday:  Rest
Result:  Rested

Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
7.38 miles in 1:28:16, 11:58 pace

Friday:  Rest
Result:  Rested and bought new shoes!

Saturday:  20 Miles LSD (pace 10:04-11:04)
Result:  20.01 miles in 4:06:39, 12:20 pace
I knew I couldn't wear to my new shoes for 20 miles.  That is not even smart.  I also planned on doing two loops, with a stop at home at about the 10 mile mark.  So... I started with my new shoes and they felt pretty good for about 7 miles.  I think they're going to be fine, just need a little more breaking in.

I set my watch to 3:1 intervals - run 3 minutes, walk 1 minute, repeat, repeat, repeat.  This worked really well for about the first 12-13 miles.  Then two things happened, I started getting tired and the temperatures started rising.  It was 63 when I left and 80 when I got back.  Someone, anyone, PLEASE send cool temps our way.  I am completely done with summer!

I started getting really bummed as my pace slowed and slowed.  Then I remembered Jeff Galloway's rule - 30 seconds a mile slower for every 5 degrees over 60.  It's hard to do, but I know it's what I must if I'm going to finish.  My last few miles were filled with longer walk breaks, pep talks, and a little nausea just to make it even more fun!  I think my biggest issue is comparing my times to earlier this year.  But that was in the Winter/Spring and now I'm training in the Summer/Fall.  I'm still training my body to press on through, just a little slower than I want!

Ave HR 144
Max HR 159
Calories burned 1855