My Wednesday long run didn't go off as planned. I went to the pool instead, at 8:30 PM. I could have procrastinated longer, but Teh Bug was waiting, ya know? I went through some of those sets where you slow down, speed up, slow down, speed up, repeat if necessary. All in all, it was a good 2500 yard set and shows that my swim fitness is still there. No need to worry on that account.
I decided I would get up and do my long run in the morning. The next morning, I decided that I would do my long run at lunch. Around lunch, I decided I would do my long run that evening, and that's what I did. I felt like I needed to make my peace with God, in the hope that he would pity the poor fool :-)
It wasn't a bad decision. There was shade, and the sun was going down, but it was humid as... well, the Gulf Coast (minus the oil). I even patted myself on the back for bringing my fuel belt full of water. After I shook off the initial lethargy in my legs, I felt pretty darn good. Good enough, as a matter of fact, to kick it a bit. My back was still twinging a little, but nothing like last time. Still, I thought better than doing a hard effort at this late date and stuck to a run 4 walk 1 cycle.
At my three mile point, I made a right instead of a left and tacked on a 1.4 mile out and back. Navigating the hills of my neighborhood, my heart rate climbed high into Zone 4 several times and I smiled. My legs didn't feel all that great, but my body didn't feel like it was working in Zone 4, and that was very satisfying.
Over all, I did 9.8 miles in an hour and forty five minutes. I basically added 6 minutes and 1.4 miles to my last long run. This was what I needed at this point to feel confident going into my race next weekend. This weekend, I will be pacing Sarah on half of her HUGE ride of 125 miles :-) Then, Sunday, I will be using a couple of soccer matches to get some speed work in.
Y'all have a great weekend!