Today I ran 6.75 miles in 59:18. I did my usual Saturday run which consists of a warm-up for 3/4 of a mile at 7.5 mph then running the next .25 miles at 8.4 mph. At the start of the second mile I decrease the speed to 6.0 mph and increased the incline to 8% for .50 miles, then increased the incline to 10% for .25 miles, then increased the incline to 12% for 200 yards, then decreased the speed to 4.4 mph and increased the incline to 15% and walked the remaining 200 yards. Then for the third mile I decreased the incline to 2% and ran at 7.8 mph for .5 miles, then decreased the incline to 0%, maintained the speed for another .25 miles, then increased the speed to 8.4 mph. The fourth mile I repeated the second mile exactly. For the fifth mile I ran at 7.5 mph for 200 yards then increased the incline to 8% and decreased the speed to 6.2 mph for .50 miles. Then I increased the incline to 12%, maintained speed, for another 200 yards. By this time I am at mile marker 4.75 and decreased the incline to 0% and increased the speed to 7.8 mph. Then I ran the last .15 miles of this mile at 10.5 mph. I then ran the next mile at 7.5 mph, then I ran at 7.3 mph for .40 miles, then completed the remaining mileage at 7.1 mph.
Normally on Saturdays I only run for 5.25 miles, but my goal was to run 60 miles this week. I paid for it dearly and had an important learning experience. Yesterday, for fuel I had pre-cut oranges (2) to eat during my run. They were so good and so juicy I really did not think much about hydration. I did drink, but not like I normally do. Today I thought I was drinking normal, but was not as I found out after I was done that once again I was severely dehydrated. Just have to work on increasing my H2O intake.
When you are severely dehydrated, you may not feel anything more than thirst. However, it greatly zaps your strength.
After coming home, eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 60
Total cycling minutes for week = 3 hours 5 minutes
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