Me and Casey again...

My last post was a couple of weeks ago. After discussing my last long run with Mark (my coach) we decided I should just try and stick with 2min jog and 1 min walk. He seems to think my legs would last longer with the extra walk breaks. So that is what I did today. Here was the plan that Mark sent out to the group. We were to warm up for about 50 - 60 mins, then "run" for 6 miles - keeping track of our "splits" for each mile, then do a 1 mile cool down. So that is what I did today....
I put on my headphones and headed out the door - me and Casey Casem from 1987! :-)
I did an 'out and back' run for my warm up: 2 miles out and 2 miles back - It took me 58 mins with an av mile time of 14:40; Average HR 134, Max HR 163 (lots of hills on this part of the run!!!). Then I took a short break to stretch, grab a granola bar and drink some gatorade.
My 6 miler was OK. My right deltoid gets a cramp in in sometimes and today was no different! UGH!!! So I had to stretch it out quite a bit. My legs were not as "jello" as the last time I did a long run, but they still were tired at the end! I did stretch them along the way though and that seems to help out (mental note for next time...). Here are my numbers for this part of the run: 6.03 miles with an av mile time of 14:12; Average HR 146, Max HR 166. Not really much faster than my warm up - but that's OK - I'm not really racing - except against myself. :-)
My cool down wasn't very long... only .5 miles - oh well, I did stretch when I got back to the house. Average HR 125, Max HR 137.
So there you go.... I'll see how I feel later today....
Some notes to remember for next time:
1. Don't eat a large mexican meal the night before....UGH!
2. I liked eating the granola bar in the middle of my run. Seems to keep my energy up
3. I wear too many clothes, but it's cold when I start out.... I'll have to keep experimenting with that...
4. I need to find a new running bra....
5. and some new socks... I think my feet will be more comfortable than just wearing my regular short cotton socks.
6. I remember why I like 80's music - :-)hahaha!