5 miles easy jogging warm-up... then laid the smack down on myself with a hill fartlek.
8 miles in 54:30 (6:49 pace) with 2000ft of climbing. Actually just 8ft shy of 2k but I walked up our stairs to change clothes afterward and got another 10 ft. I can count that right?
And I'm on day 4 of a 90% paleo diet for the holiday's. In 2003 I attended a seminar for Training Peaks (Joe Friel's site) on Paleo and I've done it in the off season with tremendous results. I've long argued however that Paleo is not a performance (high intensity) based diet. You can't commit 100% and still do the work required outside of a base period. The Africans aren't even close to being Paleo. I should say that "I" can't do it, on paper it might be possible but I can't buy 40# of fruit per week. Let alone eat it. I'm doing this for the holidays simple because I can't be half assed and eat junk in moderation. When I go home for Christmas there will be a table full of poison and I find it much easier to resist if I am 100% committed to not eating a single thing. Once I put one piece of fudge in my mouth it's a downward spiral from there and I know I'll end up on a couch feeling like crap. So it's all or none. I felt OK today once I got running, but felt tired before hand. Last night was a salad for dinner. Through out the day was apples, almonds, vegetable juice and tuna. I've never even tried to eat Paleo while training hard so this month will be an experiment. What I do know will happen from past experience is that I will lean out, which for me right now might be gross. The altitude is another factor that needs to be considered. Carbohydrate and altitude training are interconnected more so than at lower altitudes. I am about 90% Paleo like I said. After my run today I had a sports drink simply because I needed a lot of calories fairly quickly. Eating 6 apples or chugging a Nalgene of Ultrafuel? Easy choice.