After yesterday's decision not to complete my long run, I was leary to try again today. Knowing the definition of insanity is doing the same thing and wondering why you're getting the same results, I changed up some things for todays run. I started later as the sun was coming up instead of planning the bulk of the run in the dark. Seeing the pink clouds in the sunrise with the Camelback mountains was specatular. I ran with music which helped distract me from the discomfort of the first two miles. I ran with gloves and a headband to help me stay warm and I decided to just run and not make it a goal paced run. While my shins did ache a lot the first two miles, I knew if I could get past the 3rd mile, I'd be ok. Overall it was a successful run.
Every 4 to 6 weeks the mileage should be decreased by 25% to give the body a rest. Since last week I hit 46 miles and had been building, this week mileage was reduced. Reducing the miles, does not mean reducing the intensity of the runs.
Tuesday- Track 3x2000 at slightly slower than 5K pace.
Wednesday - rest
Thursday - 10 miles at South Mountain. It was very windy yet my pace up the hill was 1 minute faster but I antagonized over slowing down my running partner and my mind was full of "I Can'ts" leaving me wheezing at mile 4. Recognizing the self defeating talk, I tried telling myself "I Can" on the way down.
Saturday - Started the long run and decided to try again on Sunday. 3 miles
Sunday - 15 mile average 8:44 pace. Only 9 seconds off goal.
Total Miles 32.75
Diet and Nutrition Big fat F. Next week WILL be better
Core: A. My goal last week was to do monster walks every day. I also added planks and situps every couple days.
Goal for Next Week:
1. Track my food at http://www.fatsecret.com/ even if I eat poorly. I start off great in the morning but slide downhill after lunch and quick tracking the food. Being forced to track it will help me make better decisions.
2. Monster walk AND planks every day.