Long day -- run, commute, and errand

RUN 16 miles in 2:40, 10 m/m pace
BIKE COMMUTE 9.5 miles
BIKE 14.5 miles in 1:04
(so total bike of 1:51 and 24 miles)

I think this is the last Wednesday long run! Just checked, yup, next week is only 10, then a 0, then a 2. Hoo boy, that means the race is coming up fast.

The goal of the run was just to get it done. I pulled out a new pair of the Adrenalines, the second pair of the lotus/salmon colored 15's that have been waiting on the closet shelf. The first pair is nearing the 600 mile mark. Usually I've swapped new shoes into the rotation by now. I'm alternating with the blue 15's and they are almost 400 miles. So I'm running these long runs in relatively high mileage shoes, yet not having much problem or issue. They just feel a little flat and dead.

So since I was in new shoes, and not inspired to go somewhere special to run, I stayed close to home so I could bounce back for a gear change if needed. I ran to Cherokee Park, around Benton, up to that new ped bridge in Soulard, to Laf Park, around that about 4 times in all directions, water at the gym, back south to CHP (ran into old neighbor with his new dog again), down to TGP, then home.

I ate only my mint treats, and the last 2 miles were a bit of a slog. I didn't think my gel would change anything so I didn't take it. The new shoes were OK, at mile 6 along LP I had to readjust the laces on the right shoe as my toes felt numb. The orthotic was OK, so I'm guessing it was lace tightness? Then around mile 9 I rolled my right ankle going down to the gym for water. I didn't stop, and it didn't hurt (much), but my poor right foot today!

Stretch, shower, meal, walk dog, not in that order. Bike to work, brief stay there then off to dentist to fix the filling that came out Sunday. She had trouble numbing it again, and luckily she was able to do most of the work without having to numb it! But oooohhh, glad I've learned to meditate.

The biking all felt good, I laughed about how a 4-5 hour day would be a normal ironman training day, yet here I am doing it for an ultra. I'm wondering if I should count the extra hour as a 5-6 mile run and reduce my weekly mileage? Or at least leave that option open for consideration?

I still don't have my plans set for the Mark Twain weekend, thought I'd see how this run felt and go from there. Today puts me at 7+16=23. 7 more at the Thursday run give me a rounded 30. But if I do 10 tomorrow, then 5 running to personal training and back on Friday, that leaves only a 20+15 for the weekend. With the option of a 20+10, if the biking is included.

Also I learned today that my Camelbak is probably not the cause of the lower back chafing? I need to double check when the bak is at full weight, but it seems like the bak doesn't go that low? Meaning it's my shorts causing that?