Week after long runs

After long runs the week that follows is gruesome. I have managed to do 4 short runs and put 15 miles. I need to push some more by not running but say including cross training such as swimming and biking. 

100+ miles for Aug

Month of August I logged 100+ miles, 1222.6 miles to be exect. After logging 90 miles last month I made a marked effort to up my mileage and succeeded. I ran two real long runs 19 and 20 milers in August.  

91 miles month of July

Had a sort of slow month for July, with two weeks going below 25 miles. Need to keep strong and make sure that August hits 100+ miles. I expect the week following a long run 3+ hours will be slow but I need to fight to stay consistent. 

19 miler first ever !

Ran 19 miles in 3:15 avg pace 10:18, the route was UTC through torreypines beach del mar upto solana beach all along the coast. Its an interesting route with a 7 climbs with avg gradient between 2% to 3%, with a steep climb up torrey pines. 

Preparation was eating pasta for dinner and waking up at 630, eating pasta bagel, hydrated with gatorade and started out at 930. This time i made sure to start when the temperatures are cooler and took gatorade with me. The temperature soared at 1130, so need to start out at 7 to avoid heat.  Finished the bottle and refilled water at torrey pines  beach on way back. After finishing 19 miles i slow jogged 0.5 miles, picked up some gatordade from home and cooled down for another 20 mins on the treadmill. That helped a lot, also put my feet up after for another 20 mins and then felt completely rested. 

I ran pretty strong for first 11 miles and then hit some hills all the way to top of torrey pines hills, so obviously slowed down. But overall the first 16 miles were pretty strong and then slowed down a bit putting up average of 1130 min mile even on flats. Need to keep pushing and cross the 20 mile mark next time !