a long run to clear the mind

My Favorite post-run food: A banana, peanut butter, hemp protein powder, and some kind of nut milk smoothie. I'd like to figure out exactly how much peanut butter and hemp protein to add to make it the ideal carb/protein/fat combo (you know, that's best for recovery). I'll add that to my list of things I want to do. :) The list has gotten quite long. Or, it will, once I can cross writing the list off my list.....

Matt and I went for a run. And while we decided that sprints or tempo runs are really what I/we need to be working on, spiritually/emotionally/psychically/mentally I (we?) needed a long run. Long runs are satisfying and fulfilling in a way that I was needing.

It was AWESOME. For two main reasons:

1) It was a beautiful route. See here. I tried to save it zoomed out, but I don't think that was working, so you have to zoom out. See how we went down to the Montrose hook and out on the pier!! Beautiful. The lake was like blue rippling satin in that blue-ish gray color I find so perfect.

2) I had a new idea for the book I want to write AND insight into the process of writing such a book. Of course, I have many ideas, so we'll see where this one goes. But I've been looking for a way of combining my interests and skills and this may do just that. This is exciting!

I've been reading more from The Triathlete's Training Bible. I loVE this book! It's a lot to take in when you're new to scientific training philosophy, but I love it. I related as best I could the training intensities as described in the book and basic periodization. This is the idea that while you're in your prep and base phase you have a greater volume of training than when you're in your build and peak phase when you have a higher intensity workouts but less volume. The biggest challenge Matt and I face is that we have two very different Lactic Acid Thresholds and it'll be a challenge to figure out how we can train together at our LTs. But I'm sure we'll come up with some workable solution!

I'm almost done with Chapter 4 - Intensity. Chapter 5 is about Assessing fitness, so this'll be fun and hopefully not too painful! Chapters 6 & 7 are Building Fitness and Planning the Training Year. I love this Triathlon sport! It's totally my thing! They teach you to plan a year in advance!!! How cool?!?? I love planning!

So, about our run. It was 8.2 miles plus 45 minute cool down walk. It was hot though not as hot as it'll get. Probably in the 80s? I don't know, I have no sense of heat right now. It was less than a Bikram yoga class. But it was hot enough that I ended up taking of my COTTON tank top and wringing it out. GROSS?! or COOL?!? Well, I had said something about needing sweat wicking/quick drying fabric and cotton being to HOT. Matt, as is his usual, wasn't even sweating, so he didn't understand, until, of course, I took it off and wrung out all the extra sweat. Then he understood. :)

There were lots of people out; grilling, hanging out, working out, fishing...lots of people fishing. The lakefront down by Montrose was littered with fire cracker/fire work remains and empty vessels of alcohol. It was pretty disgusting. The sky was clear and the sun was out until it set. The horizon was kind of hazy...