After the hard intervals yesterday I had my first cold bath – I was hoping the cold after stretching and before my shower would have me ok for today.

It was another hard day

Going to bed last night I had a feeling today would be hard, so I had a bath and did a good bit of stretching!

This morning I was in no hurry to go for my run (I need to get out of this habit)

I got up around 8am, had my breakfast (cornflakes and readybreak) washed down by a pint of water with a Berocca Boost, 1000mg vitamin C and a High 5 Zero. Then I had another pint of water with a scoop of lean greens. Back to bed at 8:30 to read tick tock ten with a cup of coffee.

I really was on a go slow, because when Brooke asked me to watch Dr. Who with her I agreed.

I was out the door at 11:15 for my run.

The first few miles were ok, I was very aware I wanted to keep the pace just under the 8 min/mile pace so as to conserve as much energy as possible – I knew the last few miles would be hard and they were.

I didn’t bring enough water with me, I was dreaming of water for 3 or 4 miles before I got home just after 15 miles, and I drank a few glasses before heading back out to finish the 18. luckily two other runners were going in the same direction as me, and I joined them 1/2 a mile in and stayed with them until 16.8 miles before turning around to go home. The last mile was hard and as soon as 18 appeared on the watch I was walking the last few meters home.

The stats:

Average Pace 8:16
Duration: 2h 30m 55s
Distance 18.26 miles
Average Heart Rate: 126 bpm

Recovery: I was in pain when I got in the door, I really wasn’t happy.
I drank a protein shake followed by a pint of water with a high 5 zero while I was stretching. Stretching was painful.

I then got into a cold bath, amazing after the cold bath (followed by a hot shower) my legs were ok!

I then went on a 4 mile walk with Brooke through the Regional Park to test out my new trail runners. Brooke even made me run a few times on the trail, and while my legs were tired I managed a small bit of running. The walk of 4 miles took 1.5 hours as we through stones in the water etc.

The walk was great and I think combined with all the water / high 5 zero I consumed I’m in good shape for my recovery run tomorrow.