I'm pooped

Before all the fireworks and BBQ and hanging out with my son on the Fourth of July, I worked in a 20-mile run Saturday morning.

My plan was to do a progression run. Do the first five miles no faster than 8:45; The second five no faster than 8:30; The third five no faster than 8:15; and the last five no faster than 8:00 m/m average.

It was a progression run alright - progressively I felt worse after each mile. I guess when its 80 degrees and 80 percent humidity, the best laid plans don't often get carried out.

Here were my 5-mile average splits:

1-5:    8:57
7-10:   8:35 (Picked up the pace)
11-15: 8:59 (Took in a GU that didn't agree with me. Felt like crap the rest of the run)
16-20: 8:55

Total 20 miles in 2:57

********

Did an 8-mile "recovery run" today (Sunday) and legs felt like lead the whole way. As one of the runners said, "I need a recovery run from my recovery run."

********************************

The 20-miler gave me 60 miles for the week; my second 60-mile week in the last three weeks and the sixth consecutive week my total mileage has topped 50 miles. My legs are tired. But no injuries.

Next week, we start a new phase of training. We'll do a "steady-state" run on Thursdays, which probably means we'll do a 3 to 4 mile warm up, then run marathon pace or a little faster for four or five miles and then do a 1 to 2 mile cool down. For me, that'll mean hitting 7:30s in the middle of a what will probably be an 8 to 10-mile run.

I think I can do that.