On Friday I had a chance to repeat my double run combo in preparation for the Tower of Terror 10 Miler weekend in a couple of weeks!
I started with a 30 min zone build run - 10 min warm up with 4 x 5 min zone builds. It was just after 5 am, dark and cold. The perfect opportunity to break out my Lesley tights and Rundelicious top, along with my reflective vest and headlamp.
The run felt really great and I hit my zone builds right on!
Eggs and toast in the office.
To help with recovery I had my Zoot compression sleeves on under my jeans. Now you see them...
…now you don't!
I had every intention of following the game plan and having a Cobb salad for lunch. However Neil was downtown around the lunch hour and I couldn't say no to a lunch date at CHARCUT. Their rotisserie chicken sandwich was delicious!
When I got home from work I had an apple with a bit of peanut butter for a snack. Of course I'd been hydrating well all day too.
Neil and I didn't have much time to sit down and relax though as we wanted to get our run started a little earlier this week. We got going around 7:15 (the sun is setting around 7:35 these days). It was still nice and warm out, but we armed ourselves with headlamps and I had a red flashing light on my water belt so cyclists would be able to see me from behind.
We kept our pace leisurely on the way out, sticking with 5:1 run/walk intervals since that is what Neil is comfortable with. Starting that half an hour earlier bought us a bit more daylight and we didn't turn on our headlamps until we were on our way back. My goal for the return trip was to pick up the pace (even though it was a slight uphill) so that we'd be finishing strong with a negative split. Neil wasn't complaining and was keeping right up! I have a feeling he is capable of running much faster!
With 500 meters left to go we were on our final walk break and I challenged Neil to cut it short and book it to the finish. By now we couldn't see very much at all so thank goodness for those headlamps! We had a good sprint finish and overall it was a really successful long run! We both felt great and I think we are feeling confident with our preparation and strategy for the Tower of Terror weekend.
Thanks for the great date night on Friday night Neil! 12 km with my husband…perfect!
Are you doing any special training for a night time 10 mile race at Tower of Terror? How is it going?