Long Run, with Phone and Stops: Unheard Of!

I knew there was a triathlon going on this morning starting at the Tel Aviv Port, part of my running route, so I decided to do my long run with my phone and take some pictures.
I never run with my phone because I prefer to run as light as possible, but actually hardly felt it. My favorite running tights, I have 4 of the same type, slightly different models, have mesh side pockets which hold the phone in place perfectly.

 
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I started running at around 06:00 AM to beat the heat, it was already light out, and the weather was perfect. I put my sunglasses on my head because I knew I’ll be needing them soon, and put sunscreen on my arms and shoulders. Glad I did because my shoulders felt crazy hot by the time I finished running.

 
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I stopped to take a few pictures along the way, I always feel like stopping in the middle of my run is like giving myself an unfair advantage (against myself?), but figured taking a few pictures of the triathlon was worth it. It was just a few seconds here and there, nothing major.

 
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There was an incredible energy at the port with everyone getting ready for the swim when I ran by. People were waiting to go in the water, getting their things ready at the transition stations, warming up, etc. Of course my thoughts were “I need to do one of these”. I’m an OK swimmer and I have a relative who will lend me a bike for a while, so I can try things out and see how it feels. Not too sure about the actual “competing” part, but I could do it for fun.

 
My run today was 20K pretty easy, changed my route a little because I didn’t want to run on the course where the bike/run portions of the triathlon would be.
Total time of the run (not counting stops, I stopped my Garmin each time), was 01:37:20, average pace for the first 16K was 04:58 Min/KM (08:00 Min/Mile), average pace for the last 4K was 04:30 Min/KM (07:14 Min/Mile).
I wasn’t planning on finishing faster, but it happens to me often that I get a lot of energy at the end of the run. It’s a great feeling, and I enjoy running faster, but it bothers me that I can’t stick to the plan. I had scheduled a 12K run for next Wednesday with 4K at tempo pace, and a fartlek run for Thursday, now I’ll switch one of those runs with an easy run. I don’t want my fast speed runs to be more than 15% of my total running, each week. For the last few months I’ve been doing speed work around 20%-25% of my total weekly running time, and I think that was too much. It somehow worked, because I know I improved my speed, but I also dealt with tired legs on a regular basis. Sometimes they were just a little tired, sometimes they were very tired, but I’m thinking my legs shouldn’t be tired 90% of the time for months and months.

 
I was back home early, around 8:15. Another advantage of starting my runs at dawn, so I can be home early during the weekend and make the most of our family time. We stayed home all morning, and had a late breakfast on the balcony. That’s my big salad with cauliflower on top, my husband loves fried cauliflower (so do I), and I asked him to leave me some on the side, not fried, so I could add it to my salad. There are a lot of veggies under there too, so healthy.

 
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Went out in the afternoon for a longish walk with the hubs and kids in Tel Aviv, had coffee and hot chocolate, and then we had pizza in the evening to make up for all that healthy food from earlier. Best pizza place in Israel. I had the four cheese pizza, and another one with eggplant and Bulgarian cheese, so delicious. I’m not a huge fan of pizza, but when it’s really good, then I love it.

 
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How much speed work do you do? Any tips on how to do it without overdoing it?
Do you have a favorite pizza place or is any pizza delicious to you?



 

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