Sunday, May 8, 2016


11 weeks ago I begin my journey to do a 20 mile run weekly for 20 weeks. Today I completed number 11. What made today's run remarkable was that yesterday I did a 100 mile bike ride with about 6000 feet of climbing and I did it with an effort that was arguably as hard as any Ironman bike ride I've ever done. That set me up today for a 20 mile run on tired legs. Moreover, my bike fit is probably slightly off and I have been having some trouble with left knee pain when doing long rides on my triathlon bike. Fortunately, the left knee pain is superficial and I doubt that there's any structural problems with my knee. That said, I started today's run definitely tired with minimal soreness except for my left knee as well as a tight left hamstring. I decided not to look at my pace the entire run and to just run based on feel. I ran the first 6 miles at a very easy effort in relationship to my breathing (breathing every sixth step). The next 6 miles was done breathing comfortably (every fifth step). The next six miles were done at my MAF breathing (every fourth step).  I saved the last two miles for going as hard as I could, breathing every 3rd step.  My legs held up fine, although there was some burning in them the last few miles ("shut up legs" was definitely in order during these last four miles).  My pace the first 12 miles was 9:36, and the last 8 miles was 9:12, for an overall average pace of 9:26.  My last mile was my fastest, 8:59!

The best part of todays run was my mental state and attitude.  Despite the circumstances going into the run today, I knew I would do well.  It almost never crossed my mind that I wouldn't complete this workout.  In fact, during the three hours and nine minutes of my run, negative thoughts entered my consciousness for less than a total of one minute!  I knew that I could do this run.  This is a great place to be with 13 weeks to go before Ironman.  It's also a place I've never been before.  The idea of doing the twenty 20 mile runs has always been about reaching this point.  I thank Coach Lucho for the concept and for supporting me as I've gotten here.  What is somewhat "surprising" to me is that I've reached this mental state with plenty of time to spare. Perseverance has definitely paid off!

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