Last long run

After trashing my legs at the Georgetown to Idaho Springs half marathon, I didn't really run for 9 days. I did that very short brick run a week later and I walked 10.5 miles, but really no running. On Tuesday I did the D3 track workout. We did 5 x 800 (I hit between 3:40 and 3:50) and a 400 in 1:38. My Newtons felt most excellent on the track and I didn't have any calf soreness. The workout was better than I had expected for going so long with no running.

Today was my last long run day. I had a 12 mile run that wasn't all slow - 2 x 25 minutes in zone 2, 2 x 12 minutes in zone 3 and a 5 minutes in zone 4. The first 50 minutes (20 minute warm up and first zone 2) went very well. I wore the Newtons and kept a sub 10 minute pace and felt great. Then I went home and changed to my old shoes and headed out for the rest of the workout. My old shoes felt *very* weird after just running in the Newtons. And the rest of my run didn't go well. I probably went out a little hard in the first hour and in the second hour I was hitting my target heart rates but my pace was much slower. I wish I could have worn the Newtons the whole time, but I was starting to feel my calves when I switched so I'm sure it would have been a bad idea. I'll not be wearing them for the Ironman, either.

I came home and had a recovery shake and some lunch and 90 minutes later headed out again for a 2 hour hike. My legs felt fine for this, but my feet were a bit tender and blistered by the end. I hit nearly 20 miles in about 4:10.