three hours on the treadmill is a long long long time

Last week was a recovery week; boy did I need it. After the 4 1/2 hour ride on Saturday my body and soul needed a break. Lots of rest, and lots of stretching for my still sore left knee. I am sure that it is just over use and lack of stretching. If I stretch there is no pain; if I don't stretch there is pain ... go figure.

Very painful massage on Wednesday confirmed all of this.

So, back to Sunday and the long brick. It was daylight savings weekend and between that and the terror of a 4 hour brick I did not start my workout until almost 12:30. Set my satellite radio on trance and jumped on the bike. An hour at 235 Watts was just what the doctor ordered to get my heart rate up, my body warm, and the sweat pouring. Onto the treadmill. My new zones are hard, but that what I wanted ... right :) On went the camelback and I settled into a nice rhythm: once at pace, I went up to 11KMH and back to 10KMH 0.1 every minute. It kept me focused on running and the time actually flew by. Every 20 minutes FOOD ... every 10 minutes water (sometimes more). In the end an outrageous 2 protein bars and 6 gels: and almost 4 liters of water.

The caffeine in the gels kept me up till almost midnight, so I read a trashy novel: "Dexter in the Dark" the third of the Dexter novels.

Today, rest and stretch.