am) Mellow long run with George. I swung by his neighborhood at ~6:45am.. chilly morning. HR averaged 132 for the first 18 miles and 160 for the last 3 miles. I tried to push- and did I guess- but my legs felt pretty tired. The culmination of my 140 mile week plus Thursday's run and finally yesterday's 5k have all added up, caught up, mucked up my legs. It was good to have a mellow day.
I slipped in to my coaching mode this morning and gave George a bunch of shit for wearing shorts in 20 degree temps. and for bringing just a 16oz. bottle of water. I had 2 layers on my legs and 50 oz. of Gatorade in my Camelbak. I don't claim to do everything correct but certain things, like hydrating and staying warm, I have learned from watching the best in the world. The Kenyans all wear multiple layers in even mild temps. and as I was telling G, the old US Postal Service cycling team would get fined for not covering their knees in cooler temps.. The hydration thing, any of my athletes will tell you that I'm a stickler for doing the right thing in this regard. Carry water because the effects of dehydration are FAR worse than the weight of a pack. Recovery starts here. In order to run high mileage you need to be hydrated all the time. Sorry G. And by the way.. I would love to run with someone that told me how I could be better!