22 Mile Run – Done!! (Isn’t that what you do on your 1/2 B-day?)

My 43 today was a great warm-up for my long run.  I did a standing oblique crunch with a knee up to an extended leg.

start
start
knee up - twist
knee up – twist
extend leg (while still twisted)
extend leg (while still twisted)
twist to other knee
twist to other knee
and extend the leg!
and extend the leg!

The whole above series = 1 rep.  43 of these was a great way to fire up my hip flexors and quads in preparation for the big run!

And then I ran!!!  For several years, I’ve run my age to celebrate my birthday.  Last year I addd in the half birthday celebration run.  Of course, the half birthday has to be the # of miles for the upcoming birthday!!!

So, today I ran 22 miles!  I ran on my treadmill at 1.0% incline and kept the pace between 8:00 minutes/mile and 7:53 minutes/mile for the first 20 miles.  The last 2 miles I increased the speed until I was at a 7:30 minute mile.  Total time 2:53:43 (7:54 pace overall) with no stops!!!

The no stops was the best part for me – usually I have to stop to stretch something, tie a shoe, bathroom – something.  Not today!!!

I walked an easy 0.5 mile after I finished the run just to get my heart rate down.  And then, I foam rolled!

My foam rollers
My foam rollers

Today I used the ridged one at the front. I just held it in several tight areas for a bit (hips, quads, calves – basically everywhere!!!).  I know I should foam roll more often – but at least today I made a smart choice!

Hopefully if I put my new compression socks on for the rest of the day I will be ready for the next big challenge tomorrow!!

Happy Saturday!

Kim

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