am)20 miles.. easy and relaxed pace. I held way back for this run. Drank 50oz. of water during.
pm)14 miles. This was one of the top 5 runs ever for me. Part of the key to the special blocks is that one or both runs need to be fairly hard. I made the decision before starting that I would run this as hard as my legs would allow. I pushed hard from my door and elevated my HR (not easily!) to 155 as soon as I could. Then held 150-160 until mile 4. There is a long and steep climb from mile 4 to mile 7.5 that starts gradually then ramps up very steep for a couple of miles, I held HR 165-170 for this section. I had to concentrate in order to hold my HR up which is partly due to glycogen depletion from the morning run.. all by design. After my morning run I drank 100g of carbohydrate and ate a raw sweet potato with 2 whole wheat tortilla shells. That's it. Before the second run I drank a cup of green and black tea and took a hot bath to loosen up my legs a bit. The PE at HR 160-170 was more like my LT (180). The last few miles I was drained but still moving well. All in all today shows that I'm absorbing the training okay.. I'm not crushed by any means. Tomorrow or Saturday I should feel the worst due to my delayed fatigue quirk.
I am an anti cell phone guy. I don't have one and hadn't planned on getting one.... but I finally broke down and picked one up this morning... from the shoulder of the road. I think this one suits me well.
The cow toy is pretty funny.. its a COW holding a SIGN suggesting that you not eat him but because he's a COW he misspelled the words!! Except that it's a Holstein, which is a breed of dairy cow known today as the world's highest production dairy animal. The Holstein breed is rarely used for meat production with the exception of certain regions of Southern Europe. FYI..
So, if you misspell words a lot then you are a cow...