14 MILE LONG RUN

Ok, tried to improve from last fridays long run. Yesterday drank water, and for dinner had penne with marinara sauce and chicken and drank 20oz of gatorade. Was supposed to wake at 6am, and out the door around 7:30. LOL, overslept, didn't wake til 8am and finally got out the door at 9:20. After having oatmeal and banana, and coconut water about 40min before my run. It was hot, but not bad. Temp said 70F and 73% humidity.

Plan for today was 14; 1-4 @9:00, 5-12 @8:30 and miles 13-14 no slower than 8:10.

Well, I didn't hit the above plan, but I did a lot better than last Fridays run.

14 miles in 2:02:50 avg pace 8:48

Avg HR 151 Cardiac Drift: 170

The run went as follows according to my Garmin 305:
M1- 9:05 avgHR 143 - Cardiac Drift: 153
M2- 9:05 avgHR 148 - Cardiac Drift: 158
M3- 9:05 avgHR 147 - Cardiac Drift: 154
M4- 9:05 avgHR 152 - Cardiac Drift: 164
M5- 8:35 avgHR 154 - Cardiac Drift: 161
M6- 8:35 avgHR 157 - Cardiac Drift: 170
M7- 8:35 avgHR 157 - Cardiac Drift: 160
M8- 8:35 avgHR 154 - Cardiac Drift: 159
M9- 8:40 avgHR 150 - Cardiac Drift: 157
M10- 8:40 avgHR 150 - Cardiac Drift: 155
M11- 8:40 avgHR 151 - Cardiac Drift: 158
M12- 8:40 avgHR 156 - Cardiac Drift: 159
M13- 8:45 avgHR 152 - Cardiac Drift: 159
M14- 8:45 avgHR 143 - Cardiac Drift: 153


Tho I didn't hit the 8:10 pace as plan for miles 11 & 12, I was able to keep it at an 8:45 pace, MUCH better than last fridays run, where the last two miles were 9:29 and then 10:10 to finish. Tho the run overall was much better than last weeks run, I still had some discomfort. For the last two miles I had a serious cramp in my ribcage that I just couldn't shake, and the bottom of my feet killed. Grrr. Never had that happen before, hope it doesn't again.