AM - 20 miles. 8 miles easy to start, then right into 10 miles at marathon effort in 53:53 (5:23 / mile avg), 2 mile cooldown w/ 4 strides in the last half-mile (to finish on a neuromuscular stimulus instead of just slogging it in). Splits were: 5:21, 5:23, 5:23, 5:34, 5:25, 5:22, 5:23, 5:18, 5:25, 5:18. The course for this run was a semi-simulation of the PHX course. Miles 1-3 were downhill, 4 was back uphill (~80 feet), 5-6 were flat, 7 was net downhill w/ a couple short inclines, and 8-10 were flat (tempo loop). I wanted to see how my foot would respond to running a little more varied terrain, since I've been doing all of my workouts on a flat loop. The interesting thing is that due to the lack of ROM in my right ankle, its actually easier for me to run faster on flat instead of downhill. I can live with that. My achilles felt good on the uphill mile as well, which was a nice sign. I should also mention that I was chased by a dog for about 100 meters during the 8th mile... I threw in a little acceleration and the dog did not catch me... although it was like a 25 pounder with little stubby legs, so I'm not getting too cocky about out-running it :-) Pretty happy w/ the back to back workouts this weekend. I pretty much did exactly what I hoped to do, despite waking up yesterday morning and feeling like there was no way in h#ll I was going to pull it off. I was only going to do a final long run if it was going to be a quality effort, and I feel like today's run accomplished that goal. Here's your track-dork historical video of the weekend: Ron Clarke documentary. PM - 4 miles easy. Took a break in the middle of Zero Dark Thirty (long movie!) and went out for a short run in the dark. I've done soooo much PT today... I don't know how Andrea does it. Seriously, running 20+ miles is really the easy part...
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