19 Miles!!

Daily Quote: "Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10 per cent below the average weight for height. It is a long-established fallacy that because one runs every day one cannot be overweight for competition. We require about 2500 calories a day to exist, and if we run 10 miles a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories. Thus if we consume 5000 calories a day, say, we are in the process of putting on weight! What's more, if we are big fat-content eaters we can even develop a paunch." --Frank Horwill, "Peak Performance" newsletter.

I've reached my racing weight goal of 170 pounds, and now plan to lower my weight to 165 pounds, which will be my lowest weight since the 1970's!! I wonder if I still have any old Disco clothes left in my closet?

Today's plan is to run my longest run this year, a 19 Miler!

8:00 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:53. Overall pace, 9:06 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last three miles was at 6.8 mph (8:49 minute miles). Average heart rate 156 bpm. Cardiac drift, 162 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.

My right ankle is slightly sore, but overall my body is fine. My average heart rate is a little high for a long training run that should improve over the next 15 weeks. Thankfully next week is a cut-back or recovery week when I cut back on volume, but keep the intensity the same. Next Wednesday my long run will only be 15 miles.