I had a much better week this week. I am continuing cross training and really seeing the benefits. Two longs runs in one week and I survived.
Sunday - Rest day
Result: Ran 8.04 miles in 1:26:21, 10:44 pace
I ran Santa Susanna Pass road again. This is my third time and I ran it faster than before. It's basically 2 miles up, 2 miles down, 2 miles up, 2 miles down. I held back on the uphills and pushed hard on the downs. My four downhill miles were 8:31, 8:03, 7:57, 8:01.
Monday - 4 miles easy (10:35 pace)
Result: Rode 7.17 miles in 35:55, 12 mph
I kept this one really easy.
Tuesday - Intervals - 8-9 miles
Result: Ran 7 miles in 1:26:02, 12:17 pace
I opted out of intervals, my legs were still sore from Sunday's run. Instead I hit the trail. It had been a while since I'd run in the dirt.
Wednesday - 3 miles easy (10:35 pace)
Result: Rested
It was time for a rest day!
Thursday - 4 miles easy (10:35 pace)
Result: Rested
Err.... I been having some pretty restless nights, multiple night sweats (about one an hour) and have been feeling wiped out. I bought a sleep aid and it helped so much.
Friday - Rest day
Result: Rode 10.54 miles in 49:30, 12.8 mph
I had another good night's sleep (thank you, sleep aid!) but wanted to take it easy for Saturday's long run.
Saturday - LSD 14 miles (10:35-10:50 pace)
Result: Ran 14.03 miles in 2:27:30, 10:29 pace
I didn't use a sleep aid and slept well, so I'm hoping that those tough nights are not going to be a regular thing.
This is the longest run I've done this year and it went really well. I started out easy, wanting to finish strong and I did! I ran the first 7 miles in 1:14:23 (10:38 pace) and the second 7 in 1:12:39 (10:20 pace.) My slowest was mile 9, which was all uphill. My fastest was mile 11 at 9:18 and it was mostly downhill. My final 5 miles were 10:07, 9:18, 10:01, 9:32, and 9:52.
Average heart rate 145, max 161
Calories burned 1,335
Also walked .42 miles cool down.
Total planned miles 34
Actual
Running 29.07
Walking 0.42
Cycling 17.71
Total 47.20
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