slow 20K

My legs were tired when I got out of bed this morning, so I had an inkling that this might happen. I guess the 4 days off RW plus the hard effort yesterday got to me.

By 4K I knew it would be a hard day; everything hurt and I was pushing too hard to maintain pace (this is not really reflected in HR but let me tell you that the effort level was higher than it should have been). I did the first 10K at the goal pace of 6:30/km (or just over that), but at that point I was quite tired and I knew I had to decide what to do - to push really hard and finish at 6:30/km, or to back off and save it for another day. My coach advised that if I just didn't have it that I should back off, so I did. I stretched my calf a little (no pain today in the foot, just the toenail, so that's good) and went on. I was already aching by 10K - legs just felt so heavy - so I knew just finishing today would be my accomplishment. At 15K I seriously entertained the notion of going home, but knew I couldn't live with myself if I didn't finish. I resolved to slow down a bit, enjoy the incredibly beautiful morning, and finish. I was really hurting by 20K, but finish I did. My legs feel like lead weights now, despite a very thorough stretch and liberal use of the foam roller.

The good? It was beautiful outside - 43F (6C) to start and about 50 (10C) at the finish. I wore tights and a long sleeve & gloves, and only wore the gloves for the first half of the workout; once the sun peeked over the mountains I didn't need them. No wind, just calm & beautiful. I saw some very cute goslings at Liberty Park and took a few photos which I will post later.

The bad? My splits :). I'm actually laughing at them, and after 14K I stopped caring, so there aren't any.
2K 12:58, ave HR 139 (6:29/k)
4K 12:46, 146 (6:23/k)
6K 13:06, 147 (6:32/k)
8.03K 13:23, 147 (6:36/k)
10K 12:59, 145 (6:37/k)
12K 13:37, 144 (6:48/k)
14K 13:55, 144 (6:58/k)
20K 42:36, 139 (7:06/k - uphill, but still...ugh!)
TOTAL: 20K, 2:15:20, ave HR 143, ave pace 6:46/km

Off to enjoy the rest of my day now :). In the fine Memorial Day tradition, we have 2 barbeques to attend, one after church and one at my parents' house. I'm also going to make 2 pies, apple and blueberry, and do a whole lot of nothing else. I'll probably nap if I can squeeze one in :).