Two big goals: 10 mile run & 20 mile week

RUN 10 miles in 1:37, IM Canal path

Traveled home after Friday's swim, took Saturday off to help with wedding schtuff, then up early Sunday for a run before more wedding schtuff. Happily I stuck to schedule all morning and hit those start/finish goals.

Even better, I hit two major running milestones for me. This was my first "10 miler" since surgery. I've done 10 mile distances with the walk/run combination already, but this was a minimal walk session. Going by the Garmin pauses, I'm guessing 5 1-minute walk breaks, so I'd call that a good enough 10 miler. Set the bar low, and I'll beat it faster, right?

The run felt great, especially the first half out. I went from Utica to the LaSalle Sludge Lagoons (nice advertising there, better than Private Keep Out). Passed an abandoned pallet with a white morning glory taking advantage of it to vine upwards and stopped to take a picture. I rarely stop for that stuff. Enjoyed my new Songlist song -- You Make It Easy -- which I swear is really about running and JAldean just doesn't know it.

On the way back, miles 7-10 or so, my right knee started up with some pain. Not new, it's been there, it's a pain around the patella when the leg is bent in stride recovery. Not in the patella itself. And not a weight-bearing phase pain. As I fatigued my pace got uneven, would feel good and take off then slow down to control the pace.

Even with the walking, ave run cadence was 170 and ave HR was 155.

Afterwards, no pains or problems or particular fatigue. Like it never happened. And, I did this 10 miles on just some eggs and butter. Had some fruit the night before, that's it.

Also, this was my first 20 mile week since surgery. I've been aiming for this benchmark a few weeks now, it lingered in the distance some weeks just out of reach. But BAM, got it. Now for 25 miles.

NUMERICS 6 hours 50 mins
SWIM 5650 yards
BIKE 20 miles
RUN 20.3 miles
BIKE COMMUTE 15.2

Week low on biking, thrown off by travel and having Puppy in the shop for repairs. But YAY on the swim! Hitting the goals there, if I have to give up biking a bit to catch up on swim and run I'll take it.