First, to re-cap my running earlier this week:
* Monday - 3.5 mile 'recovery run'
* Wednesday - intervals on the treadmill. 5min warmup, 30min alternating 1.5min fast running (6.3mph), 1.5min brisk walking (4.0mph), then a 5min cool down - 3miles when all was said and done. This was actually a rather difficult workout for me, but I liked it.
* Saturday - hill running (2.0 miles total). The first mile, including up the hill, was 11:50. The second mile, including down the hill, was 9:20. It felt good. Next time I think I'll do that loop twice.
Which brings me to today, the last long run before the half marathon. The plan was 10-12miles total, 60-90sec over race pace. My desired race pace is 11:30min/mi accomlished by a 9:1 run/walk, so that suggests an overall target pace 12:30-13:00min/mi for today with the same 9:1 run/walk.
* According to the numbers, it was a good run. I accomplished the target distance and training pace by completing 11 miles in 2:21:09 (12:50 min.mi)
But in other ways, it wasn't such a good run. I happen to be running low on Accelerade. So I did something a little different today. I had enough Accelerade already mixed up for two 8 oz bottles in my fuel belt. I filled the other two bottles with some gatorade that we had in the fridge. I figured that I could alternate between the two and would be good to go. As it turns out, I guess Gatorade doesn't work so well for me. It made me feel a little sick and my legs felt heavy the whole time. Oops. Guess we'll chalk that up to a learning experience. I'll definately be stocking up on Accelerade and won't deviated from my "tried and true" nutition plan on race day.
Now it's taper time. Yippee!!
Oh yeah, and I still need to find/join a different gym so I can swim again.