- Loop 1 - 9 miles @ 9:21, 138 avg. HR
- Loop 2 - 9 miles @ 8:50, 142 avg. HR
- Loop 3 - 6 miles @ 8:12, 149 avg. HR
The workout was all on the local hills around my house and we averaged nearly 100 feet of vertical per mile. So this was by no means a typical flat, road workout. I honestly wasn't sure how much I had left in the tank after I made my final stop at home around mile 18. I told my running buddy Jon that I wanted to try and get the overall pace of the run under 9-minutes on the last segment. Before long, we were just cruising and had dropped the pace to 8:51. I was certainly tired at the end, but I wouldn't say I was wiped out like I was after my first 20 on November 18th.
Perhaps the biggest highlight this week was my 5K race on Saturday. Both of my kids ran with me and we had a blast. I kept my daughter company during the Turkey Trot in November, so I decided to run with my son this time (he's a little faster). He ended up running a 27:45 5K as an 8-year old! You wouldn't believe the number of comments that he and his buddy Chris (a 7 year old) got as they passed many adults. My daughter ran pretty hard even without me around to push her. I am proud of them both and certainly wouldn't be disappointed if they became runners.
Being that it is December 17th, I have started to think a lot about my year and all the places running has taken me the past twelve months. While I have many events and races that I am proud of this year, getting past my Summer injury and learning to run healthy is near the top of my proudest accomplishments. I can honestly say at this moment that I am running as close to 100% healthy as I have all year. My left ankle feels better after being a chronic ache for almost 9 months. My knee is feeling great, other than some left over internal scar tissue from my fall. Even my lower back is feeling significantly better than it has in a while, particularly after a long run like yesterday. Looking at my training log and listening to my body, I think I am due for a cut back week. I have gone 6 weeks of hard build up and it is time. My legs are feeling a bit fatigued and I am feeling less motivated to hit my cross training workouts as I recover from my running days. As a bonus, this fits better into my "life schedule".
|Wednesday||6||Easy Maffetone (P90x - Chest and Back)|
|Friday||Rest||Iron Strength Workout|
|Saturday||6||Super Easy (Avg HR 131)|
|Saturday||3||Santa's Stampede 5k with my kids|
|Sunday||24||Progressive Super Long|
|Total||54||About 3800 vertical feet|