I'm a good 10 miles away from completing this 'peak' week in which I'll log 70 miles for the first time. I have about 4 weeks in the next few months that I'll reach 70 miles. Boy that's a lot of running.
Last night, a few friends had me over and I drank a few more beers than I had wanted to. I was home after midnight and had a few glasses of water. There was no way I was going to get up too early as I'd rather get a few more hours of sleep rather than get an early run in cooler weather.
I was out of the door just after 9 a.m. and planned to run two 10 mile out-and-back segments -- run 5 miles out, come back and repeat this. But three miles in, I decided to run as far as I could so I ventured way out west (from Spadina and Queens Quay all the way out past Kipling on Lakeshore, for those familiar with Toronto.) I ended up running out for 9 miles, back 9 miles and complete the last three with a loop around the neighbourhood.
It was a little humid but not that hot. I really tried to keep the pace nice and strong. I know these should be long, slow distance runs but I really want to see better paces than my other long runs. Ended up having a few tough miles. I didn't have enough carbs with me and felt dehydrated by mile 14. Must hydrate.
So 21 miles done in 2:46:08 paced at 7:54. Average heart rate at 157 bpm. Very happy with the pace. Kept the heart rate at the 150s range until about mile 16 after which I turned up the pace a bit and found my heart rate in the mid 160s. A bit high but I was giving more effort.
Tomorrow brings a 10 mile race, the Nissan 10 miler. I took a nap and fuelled up after the run. I think i'll get plenty of sleep from now till tomorrow morning so i'll be well rested. Goal setting? If I were to do the race at marathon pace, I'll hit 1:12:30. If I do the last 5 miles at LT, then i'll knock off an extra minute. So goal is sub 1:13 and if it's a good day, 1:11 and change.
Here are the splits: