Last Long Run is Done!!!

So, that was pretty cool. I started out remarkably under-enthused about the whole thing. At mile 2, I was thinking that the whole morning was going to suck. I decided to change things up a bit and did the following loop set: 3-4-3-3. I did the King's Green loop first, then I did the regular 4-miler backwards, the I did the King's Green loop again but backwards, and ended on my classic 3-miler. Here's how I did time-wise:

• 3 miles: 31.59 @ 10.39/M
• //bathroom break//
• 4 miles: 41.17 @ 10.19/M
• //bathroom break//
• 3 miles: 28.08 @ 9.22/M
• 3 miles: 25.31 @ 8.30/M

For the first time, I did a couple of my loops backwards to break up the monotony. It works.

At the end, I cycled back to the XTC song "Spinning Top," which is a great song to end on. "I like it so much that I'm never gonna stop... Unh!"

2:06:50 @ 9:40/M

The Cold Plunge Is A Lifesaver!

I did a water cycle today, and I think that will help in recovery. Here's what I did:

• 5 min Hot Tub (104F)
• 6 min Cold Plunge (48F)
• 5 min Hot Tub
• 2 min Cold Plunge
• * WARM SHOWER *
  
• 2 min Cold Plunge

I've read you should always end on the cold end of the cycle, as the whole point is vasodilation (hot) and vasoconstriction (cold). BEGONE LACTIC ACID!!! BEGONE!

Race Strategy

• Negative Splits of 8:30/M
• Walk breaks when you need them
• Drink 3 12oz bottles of Elixir
• Eat 8 GuChomps
• Shoot for 1:50:00

Could be:

3 @ 9:00/M = 27
6 @ 8:40/M = 52
3 @ 8:30/M = 25.30
1.1 @ 8:20/M = 9:14

TOTAL TIME = 1:53:44