How to Bonk

This was my first regular training week since the 1/2 marathon. Last week was a recovery week (3 five mile runs). Today was a train wreck.

Because we traveled on Monday, I did a 3 mile easy run on Tuesday, a 12 mile bike ride on Wednesday, speed work on Thursday (3 X 1600s, with 800 rests, with 1 mile warm up and cool down), then did cross training yesterday, including 20 minutes on the elliptical machine.

Today was a 14 mile "run". I had nothing in my legs (big surprise). Around mile 6 I started running out of fuel, especially in my calves. Up to that point I was on pace, though I couldn't sustain a HR over 150 (another hint that I had overtaxed myself). The one gel I had at mile eight didn't go very far. I had to start taking increasingly long and close together walk breaks. The last 3 miles was about 50/50 run/walk. Overall, I ended up with an 11:30 minute/mile pace, rather than the targeted 10:30.

Since I will be increasing the long run mileage as I ramp up for Indianapolis, I have decided to take Thursday and Friday as rest days (at least for my legs). I can do Monday and Wednesday runs, and have Tuesday for cross-training. I especially need to work on my back, chest, and abs at least once a week. This schedule should leave me fresh for the long runs on Saturday.