I'm four weeks away from marathon #4! Two long runs in six days time made this an interesting week. I've done a ton of recovering and walking! The pictures in this post were all taken during this morning's run. We fly home tonight and I'm looking forward to cool morning temps again.
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| You can go anywhere on Oahu, just take Tha Bus! |
Sunday - Rest Day
Results: Ran 14.67 miles in 2:47:56, 11:27 pace
The Brio Ice Cream 25k!
Followed that up with a walk to Les' company picnic and back - 2 miles.
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| Diamond Head |
Results: Rested
Walked 3.94 miles
Tuesday - Intervals - 10-11 miles
Results: Walked 7.18 miles
I knew I wouldn't do my intervals this close after a race. My legs were still feeling pretty sore. I walked 3.4 miles first thing in the morning, then ended up wandering through the Waikiki strip for a while.
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| The Fountain at Kapiolani Park |
Wednesday - 3 miles easy (10:35 pace)
Results: Rested
We were up really late Tuesday night and I decided to sleep in.
Walked 2.03 miles
Thursday - 4 miles easy (10:35 pace)
Results: Ran 3.12 miles in 33:43, 10:49 pace
I was ready for a run but wanted to take it a little easy with my long run planned for Friday.
Also walked 3.75 miles
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| The sunrises here... |
Friday - Rest day
Results: Ran 9.2 miles in 1:44:40, 11:23 pace. Plus walked 2.8 miles for my cool down.
My legs felt so good this morning. I started off really strong and had an average pace of 10:45 at the five mile mark. My average heart rate was 149 and I knew I was working hard. I stopped to top off my water about that time and started feeling nauseated again like I did during Sunday's race. I ran/walked for the next couple of miles and noticed when my HR was under 140 I felt okay, but when it started climbing so did my symptoms. I finally stopped my watched at 9.2 miles as I was really suffering.
After a little research, I think I may have been on the verge of heat exhaustion. One type of heat exhaustion is salt depletion - signs include nausea and vomiting, muscle cramps, and dizziness. I had both nausea and dizziness. I probably didn't drink enough early on and even though I was taking Endurolytes, I must have needed more. Heat exhaustion and heat stroke are not something to play around with, it is dangerous to vital organs so continuing on would not have been good. I also know passing out in Waikiki would have been a really bad idea.
As soon as I got home, I ate a bunch of pretzels and drank a bunch of water. Normally I would have a protein shake, but that didn't sound good at all, so I finished off the last of our Brio Ice Cream! I figured I would benefit from all the nutrients provided. I feel fine now and going home to cooler temps is sounding very appealing right now.
According to Suunto, I spent 28 minutes at hard effort (127-144 bpm), 1:07:04 at very hard (145-162 bpm) and 1:36 at maximal (above 162 bpm.) About 8 minutes at easy or moderate. I knew I was working hard.
Saturday - LSD 12 w/6@ tempo (10:35-10:50 pace)
Results: I know I'll be resting. Our flight is scheduled to land at LAX at 7:40 a.m. and I'll be a zombie all day.
Total planned miles 37
Actual:
Running 26.99
Walking 25.09
Total 52.08
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