Smarter Long Run

My running partner and I hooked up last weekend for a 10 miler that zapped us pretty good due to heat and lack of replenishing. Yesterday we scheduled another ten miles, but started half an hour earlier and picked a route with more tree lined streets and therefore more shade. When I left the house it was 70 degrees; much better than last week's 77. We started off a bit slower too and even had a plan for getting water part way through (a friend's garden hose). I also decided I would actually eat the Gu that I carried last week and never ate.

Although the route was probably a bit hillier, we both felt much better. Just before stopping for water I ate my Gu - lemon sublime, not bad. After drinking and dousing my head with the hose I felt pretty good. The sweat was still rolling pretty strong, but that is to be expected. It worked out nicely that my Garmin beeped for mile 10 a few doors down from a Starbucks.

I decided some water would be nice for my recovery walk home. As the lady filled a cup with ice and water, she asked how far I had run and how fast. Very nice folks in there. Walking home with that ice water made for a most excellent way to cool down.

Mondays have worked out well to be a rest day. Rest days are the best day for me to do a short workout with some weights. I do about 30 minutes of various exercises, usually in a circuit style so the majority of the time is spent doing something. Tomorrow it is back to some speed work. 800s anyone?