10 Miler Today

I ran 11 miles this morning, 4.5 miles of them with my friend Randy, plus as a bonus he talked me into running the last 2 miles, even though I thought I had done 5 laps already. In reality I had done 4 laps. Plus when I mapped the course out last night  it came to 2.0 miles exactly.  Yet when we ran it, it came  to 2.22, 2.21, 2.24, 2.20, and 2.21 miles so in reality I had clocked in 9 miles, by adding another lap I hit 11.2. Completing my 10 mile run.

My 2.2 mile lap times were all in a range between 30-32 minutes or 13:30 to 14:15 minute mile pace so I hit 11.2 miles in 152 minutes a 13:39 pace.

I feel pretty good right now, (1 hour after finishing). I had 2 slices of wheat toast with plum jam about an hour before the run started, and then after mile 4.5 I had a gel (GU Mixed berry) which was fine, and I felt no stomach discomfort with that, Also drank two 20oz lemon lime Gatorade's as well as I came by the house each time. Post run, I had Chocolate milk immediately and then a feta omelet with 3 strips of Bacon.

Rather then show all the segments this is the best lap segment which was lap 4.I think in the future I will just let it go cumulative time.

Good run/workout today

I was going to out on Fish Lake Road and park at Nicasa and run the short rolling hills that go on for about 3/4 of a mile then turn arround and run back to get some hill work, but it was wet and cold. So instead I ran on the treadmill today, bright and early, for 30 minutes. I went at it a faster then my goal half marathon pace as well, running 10:50 pace for 2 miles, with a short warm-up and cool down.

Then I did my upper body workout that I am going to integrate into my marathon training starting in April.

The upper body work out consisted of 3 x 10 of the following:

• Assisted Dips
• Assisted Pull-ups
• Seated Rows
• Lat pull downs
• Curls
• Shoulder press
• Bench press
• Crunches

Overall a good day coupled with yesterday's run I am feeling pretty good. Tomorrow I have a 6 mile long run, if its decent weather and not wet, I will do it, my right ear is a little clogged today so I might just stick to the indoors version of running as a precaution. I have a nice 2 mile loop I can run so I can check in for my drinks and gel after an hour.