I had a very intense workout today. Lactate threshold - 11 miles w/ 5 miles @ 15k to half marathon pace. I think I pushed it too hard!
Miles 1-2: 8:16, 7:27
Miles 3-7: 6:14, 6:17, 6:17, 6:08, 6:31
Miles 8-11: 7:14, 7:42, 7:27, 7:52
Total Distance: 11.15
Avg Pace: 7:04/mile
Few things to note. First, after I slowed things down a little, I felt pretty good and the pace was still pretty fast but felt easy. Second, I did a bad job with hydration. I didn't drink many liquids until I think it was too late. Third, I felt extremely sick afterwards. I am getting over a cold, so this didn't help much. I have been having extreme bowel issues lately. I have been taking emergency stops and getting lucky.
My stomach seems to be a mess after intense workouts. Today was definitely the case. I felt so sick after today's workout. I left for home, and barely made it. I used the restroom several times and got home enough to say hello to everyone and right to bed.
Finally, don't use socks with holes in them. I was desperate and used a backup pair of socks, but one had a hole in it. A good size hole. Enough to rub and tear off some skin from my foot. Doesn't hurt too badly, but I am not sure how it will fair with today’s run.
Last day off was Nov. 15th, 2009
Next day off...um...After the Boston Marathon.
Miles run since last day off 700+
Miles run in January: 300 and still counting...