Long run Saturday

Friday BIKE COMMUTE 9.2 miles and 20 mins of posture flex and strength

Saturday RUN 20 miles in 3:45, ave HR 134 and ave cadence 167

now wow, that cadence is awesome considering was I still doing my walk breaks every mile or so! The HR was a bit high for the heat? Although that's also pretty good.

My big plan was to get up early and be out at Weldon Springs to miss the heat. But it didn't happen. Last night I went to Schnuckies for grocerys (no fruit or potatoes or post run protein at the house) and bought my chicken, found some cocoa rice krispies on sale, more choco rice cakes, a box of PB&H oats packets, and got a RK bar for the run. Regrettably, none of this made it to the run. Well, the chicken survived....   So my evening and next morning were less than ideal.

Got to the run around 8:30am or so, and told myself it's good practice for the 100K that starts at 9am. Nice recovery, I guess. Stopped at a QT to get some choco as a treat, they didn't get to the run either. Splat. Less than ideal.

The plan was park near the Y-intersection of the Hamburg and Katy. Run up to the Mound, loop the Mound, come back and mimic an aid station at the truck. Then round out the distance on the flat Katy. All this went to plan!

The climb up to the Mound was good to get out of the way first, I looped the Mound and picked up some extra continuing on the Hamburg, then repeated the path back. 10.4 miles at the truck. Held on to my run a mile/walk about a minute plan, kept looking for the low HR/hi cad I had on Thursday's run. And was mindful of my posture, to avoid the knee-collapse/slump I think I had at the D2D race.

Once I got to the Katy I was really able to focus on the posture and form. I tried to find the form that JeffH was teaching me -- to strike the ground more and rest on it less. Hard to put into words. But I could feel it! A higher-knee, forward-feeling, higher-speed pose. It seems like it would be hard to hold that for a 100K type of run...?

Ran this alone except for the Timesuck podcast and a fellow runner at mile 16-18. He was running "only" 5, recovering from hernia surgery last year, and did IMWI in ~2001! I enjoyed these miles, picked me up a bit. Then back to Timesuck -- today was the two-parter JFK assassination and then some Bonnie and Clyde.

Only in-run nutrition was a tootsie roll pop, orange, gel, and half a powerbar. I drank lots, ran out of water at 19.9 miles! The key question, is could I have kept running? Another 10 miles? I think so. But the doubt indicates that for the race I still need to slow down even more, walk even more.

The day was hot, but I was in the shade for the most part. Hopefully this is also similar to Badger conditions. At the truck LevA had asked if I ran, yes, he said "intense. in the heat". I sent SO a message and he said without knowing what I did said "too much in this heat".

It only makes me want to run more.
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Felt great later in the day, some left quad soreness that I attribute to the improved run form. I tried to nap, tried to get my feet up, drank a LOT. I'd picked up some groceries on the way home and that was also less than ideal. When I added it up, I had a bit of a mental crack. I started to spin out a bit. Got to reading online about how there's an "invincibility aspect" to the Monster. Geez, what a word to use. I gotta change.

While planning this out, stretched out on the LR floor, a neighbor whose dog got lose from her in our alley knocked on the door. She was apologizing for her dog running up to us, I apologized that I walked away so fast. I was feeling the panic coming on and wanted to get away. She brought by treats for the dog and for me, certainly unnecessary! But I'm happy to meet her and finish the situation.

This was a bit of a reset for me. Gotta change. Like I said -- life. today. now.