One day later

After a day of letting it settle in, I'm pretty chuffed with how the race went yesterday. The bike could have gone better, but the run was much faster than expected. I didn't think I'd have the gas to turn 5 miles of ~7 min/mile, even if they were split up. Looking back on the schedule, I've been back to running for only five weeks, to a grand total of 71 miles (as much as one solid week in the old days). Out of that, I've done 1 mile at that speed, everything else has been at aerobic efforts, ~9 min/mile. So, a healthy diet of base work, plus the occasional high-intensity effort on the bike, have left a bit of speed in the legs. I can't wait to see the results of another 4 months of this, then another 8 months after that.

After the race yesterday, I spent part of the afternoon touring the streets of NOTL, then another portion of the afternoon lost trying to find the QEW. Then I stayed up late watching UFC, and getting wired on Diet Dr. Pepper. So this morning I wasn't in great shape, but the schedule had a treat for me. A long run, but not any long run: a Greg McMillan Fast Finish Long Run. These are probably my favourite workout of all running workouts. I prefer doing these on the treadmill, since I can set my pace exactly without markers. The "easy" miles to start the workout were slower than they should be from residual tiredness, I'm sure, plus some potential overheating. Then I brought it up to target speed for both legs of the Goofy Challenge. Felt good. I could feel myself put in an effort over the last few miles. A few months of this every few weeks, and I'll be cruising in January.

Run: 4 miles @ 145 bpm (~6.2 mph), 4 miles @ 150 bpm (~6.4 mph), 3 miles @ 7.6 mph (~166 bpm)

I am so tired right now.