FIT:
Scheduling... when I have stuff planned in the week, I have to do what I normally don't do - schedule my workouts. Usually, I do each day whatever I feel like I can handle that day, while trying to keep a good balance of speed, long runs, and my weekly strength session. With Bible study tomorro night and a flight the next night, I had to get in a run today, even though I could've done with a rest or strength day. Tomorrow's the best strength day, though, since it's all I can fit in, and Thursday's the optimal runnng day due to schedulig.
It was a slow and bangy start, with even my left hip complaining. My TA's kept getting hammered and will need some serious icing, and the only way to relieve pain was to go faster. Wore 1224's w/ arches, Oxysox, mp3 on right arm. Not a great run, but it was fast in the end. I stopped it before I did too much TA banging, so that I could run in Pton decently.
3.5 in 28:28, 8:08 ave. Splits> 16:47 for 2, 7:54, (25:26 5k), 3:45 for 0.5. Poor TA's. Please get better before Thursday.
Monday, August 9, 2010
Sunday, August 8, 2010
Aug 8
FIT:
My tummy has been strange. I feel like I've drank too much water, but I'm also thirsty. I've eaten too many salty foods, but salty food is the only thing that I feel like I can stomach.
My glycogen stores felt pretty good. I think the 30min window thing works pretty well, although it's mentally hard to do, not only b/c you don't always have much of an appetite post-workout, but also because you feel guilty and full eating when you're not hungry.
Anyway, my knees needed to recover from pounding, I could tell, which is why I didn't run, even though I had the glycogen. Instead, I chose to bike. Keep up the cardio. Felt too tired mentally for strength. My head still feels hot. Cardio I could do, though. Decided to go with intervals, to get a good bang for my buck. Knowing that it'd take me some time to recover from speedwork if I did it early next week, I chose to get the effect through the bike, so that I could save my legs for some good Pton running later in the week. I know my sentences aren't very well formed right now, but as I said before, my head has been hot all week, and I feel a little lightheaded.
The bike session went really well. 12.8 mi in 45 min, 395Cal, level 9, 81 degrees, in Progrid, Oxysox, cotton tee, no water. 5 min warmup, followed by 8x[3min on (~19.3mph), 2 min off (~15mph)]. Natural tendency to slow down as it went on, but with willpower, was able to force the higher cadence in the last few, so it was probably like a backwards check or Nike symbol. In the first one, I could feel that my hammies and quads were being worked, but I got immune to it after that. It's amazing how 15mph, which is higher than my ave pace for a long bike, feels so easy compared the pace when you're hammering it.
My tummy has been strange. I feel like I've drank too much water, but I'm also thirsty. I've eaten too many salty foods, but salty food is the only thing that I feel like I can stomach.
My glycogen stores felt pretty good. I think the 30min window thing works pretty well, although it's mentally hard to do, not only b/c you don't always have much of an appetite post-workout, but also because you feel guilty and full eating when you're not hungry.
Anyway, my knees needed to recover from pounding, I could tell, which is why I didn't run, even though I had the glycogen. Instead, I chose to bike. Keep up the cardio. Felt too tired mentally for strength. My head still feels hot. Cardio I could do, though. Decided to go with intervals, to get a good bang for my buck. Knowing that it'd take me some time to recover from speedwork if I did it early next week, I chose to get the effect through the bike, so that I could save my legs for some good Pton running later in the week. I know my sentences aren't very well formed right now, but as I said before, my head has been hot all week, and I feel a little lightheaded.
The bike session went really well. 12.8 mi in 45 min, 395Cal, level 9, 81 degrees, in Progrid, Oxysox, cotton tee, no water. 5 min warmup, followed by 8x[3min on (~19.3mph), 2 min off (~15mph)]. Natural tendency to slow down as it went on, but with willpower, was able to force the higher cadence in the last few, so it was probably like a backwards check or Nike symbol. In the first one, I could feel that my hammies and quads were being worked, but I got immune to it after that. It's amazing how 15mph, which is higher than my ave pace for a long bike, feels so easy compared the pace when you're hammering it.
Saturday, August 7, 2010
Aug 7
LIFE:
There are many things that need to be done immediately after a run, and they all have to be done in a tight window.
1. Change out of my wet clothes, asap for comfort.
2. Refuel within 30 minutes w/ a mix of protein (usually milk with cocoa [which has aspirin-like effects... good for swelling] or a whey protein shake) and carbs (usually fruit or veg, to get antioxidants to help with recovery and the reduction of... whatever they help reduce). Usually, it's kind of low on the carb side... like my "carb" may be a carrot, which has negligible calories and doesn't do much for my depleted glycogen sotres. I usually get hungry again pretty quickly, though, and eat a more substantial carb maybe an hour later. Milk and fruit doubles as hydration. This helps, since I'm usually not hungry for heavy food after a run, but I do crave water.
3. Ice my knees and TA's. They need it.
4. Stretch. Usually, I feel so loose afterwards that I don't want to stretch. I'm kind of tired, too, and holding stretches takes energy that I'd rather not expend. So this doesn't always get done until a few hours later. It's kind of deceptive, though, b/c at first, you're loose, but maybe 45 min later, everything starts to tighten up, so I usually need to stretch once that starts happening.
5. Blog! I often do 2, 3, and 5 at the same time. I'm excited about the great run, and I want to keep basking in the high by recounting in what probably to you is painful detail, but I like to be thorough.
Fortunately for me, the treadmill is just a minute away from my apt, so I can start the sequence right after the run. If I had to drive home from a running spot, I may not hit the refueling window, unless I brought something.
Not so much about life but about running in general, but that's a big part of my life.
FIT:
So today's run was great. Oh man, this week at work was killer. It reminded me of I Love Lucy when the chocolates kept coming, except I have to tend to seven chocolate lines, and my mind just keeps jumping between the lines, and suddenly I remember that there's another one going that I have to tend to, and while I'm trying to get that under control, I remember that there's another one I've forgotten about. I think it's affected my immune system, the looong hours and stress. I got a sore in my mouth, and my head has been feeling hot. I had a more intense than ave strength session on Thursday, the day after I did intervals, where I used ankle weights for some of my exercises. It left my right butt strained. It finally felt better today, so I felt okay going for a run today.
I had a nap per day yesterday and today, to make up for the week. I ate popcorn, canadian bacon, and cauliflower for dinner. Then, I made choc chip cookies which ended up being more like bread beause of the very low agave nectar and oil content. So it was more calories of whole grain carbs than I usually have in one sitting... maybe 500 or so. After giving all of that time to settle (which I've realized that I need in recent uncomfortable runs), I went out.
I've realized that I need to ramp up milege if I want to finish the marathon without having to walk 2/3 of it, even if it means going slower. Who runs a marathon on a diet of 15 mi/wk? Let alone BQs with that. I had already done an LR on Monday anyways, so I didn't want to push too hard. I started off slow and had hopes of maybe managing a long-ish run. I also stumbled upon a pace chart and realized that my base pace is kind of on the fast end, so I could really slow down and maybe manage more volume.
Going slowly made running feel so much easier and 4mi clicked away like nothing. The tippy tops of my shins did start feeling a little bashed, maybe from imact forces. Not used to that feeling. Hoping against stress fractures. I did a lot to try to tweak my stride to see if I could give the shins a break. Shuffling (not lifting feet much off the ground, to where it was almost speedwalking at 6.8mph) helped a little. It may be a good strategy to use in the marathon, if I need to give certain muscles a break for a while. I also tried landing on the outer sides of my feet, or the heels. It changed up the impact area but didn't seem to help the shins much. I also tried speeding up and getting my heels up towards my butt more, which kind of helps, at least mentally. Theoretically, maybe the forces would be higher if you're going faster? But maybe when you land, your foot goes out flatter when it lands, and the shock gets spread over the entire foot. Just guesses. So two things to try in the future when muscles/shins need a break... shuffling and speeding up/butt kicks.
I drank about 3/4 a bottle of water and had 1 Gu Chomp during the run (mi 5), which seemed to help. I know it takes about 20 min for it to get absorbed, but somehow, it seems to help pretty quickly, like minutes... maybe for the same reason the swish and spit study of sports drinks got its result. I wore n3's, Nike sox, and an mp3 on my left arm. I had started slowly, but I cranked it up because I was feeling so strong after clicking away at a slow pace in the early miles, and because it seems to relieve the shin stress a bit. At the very end, I cranked it up way high, since the gym was closing. It was really fast, but it didn't feel that hard, maybe because of the interval session earlier this week. I think I'm close to my year and a half ago shape, right before I started the longer runs. Finally. I think working up to at least an 18er is doable now. I'm so thankful and happy.
8.6 in 1:13:46, 8:35 ave. Treadmill 1 degree. Splits> 8:56, 8:58, 8:56, (27:44 5k), 8:53, 8:44, 8:19, (54:27 10k), 8:14, 8:10, 4:32 for 0.6... perfect because 8.6 is my typical LR route's distance (although that's hilly), and because it was right before I had to leave the gym.
There are many things that need to be done immediately after a run, and they all have to be done in a tight window.
1. Change out of my wet clothes, asap for comfort.
2. Refuel within 30 minutes w/ a mix of protein (usually milk with cocoa [which has aspirin-like effects... good for swelling] or a whey protein shake) and carbs (usually fruit or veg, to get antioxidants to help with recovery and the reduction of... whatever they help reduce). Usually, it's kind of low on the carb side... like my "carb" may be a carrot, which has negligible calories and doesn't do much for my depleted glycogen sotres. I usually get hungry again pretty quickly, though, and eat a more substantial carb maybe an hour later. Milk and fruit doubles as hydration. This helps, since I'm usually not hungry for heavy food after a run, but I do crave water.
3. Ice my knees and TA's. They need it.
4. Stretch. Usually, I feel so loose afterwards that I don't want to stretch. I'm kind of tired, too, and holding stretches takes energy that I'd rather not expend. So this doesn't always get done until a few hours later. It's kind of deceptive, though, b/c at first, you're loose, but maybe 45 min later, everything starts to tighten up, so I usually need to stretch once that starts happening.
5. Blog! I often do 2, 3, and 5 at the same time. I'm excited about the great run, and I want to keep basking in the high by recounting in what probably to you is painful detail, but I like to be thorough.
Fortunately for me, the treadmill is just a minute away from my apt, so I can start the sequence right after the run. If I had to drive home from a running spot, I may not hit the refueling window, unless I brought something.
Not so much about life but about running in general, but that's a big part of my life.
FIT:
So today's run was great. Oh man, this week at work was killer. It reminded me of I Love Lucy when the chocolates kept coming, except I have to tend to seven chocolate lines, and my mind just keeps jumping between the lines, and suddenly I remember that there's another one going that I have to tend to, and while I'm trying to get that under control, I remember that there's another one I've forgotten about. I think it's affected my immune system, the looong hours and stress. I got a sore in my mouth, and my head has been feeling hot. I had a more intense than ave strength session on Thursday, the day after I did intervals, where I used ankle weights for some of my exercises. It left my right butt strained. It finally felt better today, so I felt okay going for a run today.
I had a nap per day yesterday and today, to make up for the week. I ate popcorn, canadian bacon, and cauliflower for dinner. Then, I made choc chip cookies which ended up being more like bread beause of the very low agave nectar and oil content. So it was more calories of whole grain carbs than I usually have in one sitting... maybe 500 or so. After giving all of that time to settle (which I've realized that I need in recent uncomfortable runs), I went out.
I've realized that I need to ramp up milege if I want to finish the marathon without having to walk 2/3 of it, even if it means going slower. Who runs a marathon on a diet of 15 mi/wk? Let alone BQs with that. I had already done an LR on Monday anyways, so I didn't want to push too hard. I started off slow and had hopes of maybe managing a long-ish run. I also stumbled upon a pace chart and realized that my base pace is kind of on the fast end, so I could really slow down and maybe manage more volume.
Going slowly made running feel so much easier and 4mi clicked away like nothing. The tippy tops of my shins did start feeling a little bashed, maybe from imact forces. Not used to that feeling. Hoping against stress fractures. I did a lot to try to tweak my stride to see if I could give the shins a break. Shuffling (not lifting feet much off the ground, to where it was almost speedwalking at 6.8mph) helped a little. It may be a good strategy to use in the marathon, if I need to give certain muscles a break for a while. I also tried landing on the outer sides of my feet, or the heels. It changed up the impact area but didn't seem to help the shins much. I also tried speeding up and getting my heels up towards my butt more, which kind of helps, at least mentally. Theoretically, maybe the forces would be higher if you're going faster? But maybe when you land, your foot goes out flatter when it lands, and the shock gets spread over the entire foot. Just guesses. So two things to try in the future when muscles/shins need a break... shuffling and speeding up/butt kicks.
I drank about 3/4 a bottle of water and had 1 Gu Chomp during the run (mi 5), which seemed to help. I know it takes about 20 min for it to get absorbed, but somehow, it seems to help pretty quickly, like minutes... maybe for the same reason the swish and spit study of sports drinks got its result. I wore n3's, Nike sox, and an mp3 on my left arm. I had started slowly, but I cranked it up because I was feeling so strong after clicking away at a slow pace in the early miles, and because it seems to relieve the shin stress a bit. At the very end, I cranked it up way high, since the gym was closing. It was really fast, but it didn't feel that hard, maybe because of the interval session earlier this week. I think I'm close to my year and a half ago shape, right before I started the longer runs. Finally. I think working up to at least an 18er is doable now. I'm so thankful and happy.
8.6 in 1:13:46, 8:35 ave. Treadmill 1 degree. Splits> 8:56, 8:58, 8:56, (27:44 5k), 8:53, 8:44, 8:19, (54:27 10k), 8:14, 8:10, 4:32 for 0.6... perfect because 8.6 is my typical LR route's distance (although that's hilly), and because it was right before I had to leave the gym.
Wednesday, August 4, 2010
GEAR GUIDE: Saucony Fastwitch
WHY GO LIGHT:
I want to be fast, and for every lb trimmed, you speed up by 2s/mi. Unfortunately, over a 5k, that's only 6s. I guess if you have a lot to lose, you can quickly gain time by trimming 5lbs. I wonder whether that rule of thumb holds true for all speeds. Over 26 mi, though, it's a minute. Still not that much if you're talking just 1lb... a minute out of 3:40:00 isn't much, but when you think you're right on the border of a BQ, even a few seconds are precious.
Anyway, as I near the best shape of my life and try to enjoy my prime and not waste an opportunity, I want to see what I can do. Using shoes with less support can be risky for overpronators, at least according to the conventional wisdom that is being challenged nowadays by the minimalist and barefoot movements. So I can run a little faster but at greater risk. XC flats give very little cushioning and make lateral rolling easy (= less support), but I found some sweet lightweight shoes with a medial post, though... the Saucony Fastwitch.
Medial post - for ovrpronators like me.
The Bad:
Much like the Saucony Progrid Guide (it feels very much like it, besides the reduced weight), there's not much heel support, so it's easy to roll inwards/pronate, even when just standing.
I want to be fast, and for every lb trimmed, you speed up by 2s/mi. Unfortunately, over a 5k, that's only 6s. I guess if you have a lot to lose, you can quickly gain time by trimming 5lbs. I wonder whether that rule of thumb holds true for all speeds. Over 26 mi, though, it's a minute. Still not that much if you're talking just 1lb... a minute out of 3:40:00 isn't much, but when you think you're right on the border of a BQ, even a few seconds are precious.
Anyway, as I near the best shape of my life and try to enjoy my prime and not waste an opportunity, I want to see what I can do. Using shoes with less support can be risky for overpronators, at least according to the conventional wisdom that is being challenged nowadays by the minimalist and barefoot movements. So I can run a little faster but at greater risk. XC flats give very little cushioning and make lateral rolling easy (= less support), but I found some sweet lightweight shoes with a medial post, though... the Saucony Fastwitch.
FEATURES:
The Good:
Cool colors - I'm a fan of fluorescent colors. Color should be the least of one's concerns, but can't help it. It looks fast and serious.
Vents along the shoe sole... so don't step in puddles, but for dry road races, you'll enjoy all the benefits of cooling, plus reduced shoe weight.Medial post - for ovrpronators like me.
The Bad:
Much like the Saucony Progrid Guide (it feels very much like it, besides the reduced weight), there's not much heel support, so it's easy to roll inwards/pronate, even when just standing.
MY THOUGHTS ON USING IT:
These guys feel sooo light. I weighed my Asics Gel Evolution 3 with SofSol stability arches as 1.3lbs, whereas the Fastwitch was 0.75lbs. Not even the 6s 5K boost I'm looking for, but they feel fast (and the mental effect is huge in running).
Since lighter shoes have shorter lifespans, I wanted to use these guys sparingly. I originally thought that I could only use them in 5K's, since any longer distance my legs may not be able to handle. And even then, only the 5K's that count the most, where I have the potential to PR. AKA not in the summer, where there's little chance of a PR. Don't waste shoe mileage and injury risk on a summer 5K. Come fall and winter, though, bring it. Watch me fly.
But I decided to break them out today, for a few reasons.
1. You shouldn't try something for the first time in a race. What if I discovered mid-run during a winter 5K where I'm in potential PR shape, that the shoe doesn't fit right? Bad news.
2. It's good to do speedwork in light shoes, since they get you higher leg turnover, which is the goal of speedwork.
3. I needed a reward for working hard... at work.
4. Shoes need breaking in.
5. If I am to run 5K's or potentially 10K's in these, and if in the future I want to move towards more minimalist shoes, my legs (especially the calves, achilles, ankles) need to be strong enough to handle it. Easing into it is the best way to go, to give the body time to adapt and strengthen without breaking.
So after that treadmill speedwork, they still look bright and new, and they seemed to work pretty well. Looking forward to my first race in them! Still don't know if I'll wait for the cold 5K's, or if I'll race in them even in the summer 5K's.
Aug 4
Soooo much work. Sooooo weary. No end in sight. Even during vacation, there's so much I need to do.
FIT:
Yesterday, the day after my LR and Bible Study night, I needed the recovery time from the 8.0. My inner left shin had been stinging some... mostly suface pain. Was a little bit wondering about wheter it was a tibial stress fracture, but it was better by the evening, and rubbing it/trying to irritate it didn't seem to make it any worse. Anyway, I was mostly recovered within 24 hours. Today, the workday did away with the remaining stiffness/sluggishness.
Since I was so tired of working, I kept up my spirits by planning to do my first test run of the Saucony Fast Twitch. In fact, I think I'll do a full-blown gear guide. Haha, real pressing, work must be, huh? Just like at school, my extracirriculars are for my sanity.
Anyway, I've been reading Racing Weight by Matt Fitzgerald in the few lunch breaks I get nowadays. It's a great book, and... maybe it's not from that that I got this, or at least not that alone. Anyway, there's something really beneficial in weekly speedwork, so I'm going to try to get it in at least every 1.5 weeks. I did the 5K about a week ago, and a week before that, a rather speedy 3.3. So it's time again. I typically have a lot of pep stored up in my legs after a long run anyway.
So I got to test drive the FastTwitch and get in some speedwork. See the Gear Guide for my thoughts on the shoe, but as far as my workout goes, I was kind of conservative, given the recent stress from the LR, the fact that I don't do speedwork often and might break myself if I did too much too soon, and that this was a new and less supportive shoe. So a 3.1 total distance including interval periods was just about right. It ended up feeling like nothing afterward, but the latter 2/3 running intervals were no walk in the park.
3.1 in 23:03, 7:26. Not nearly as fast as race pace, but there was record heat in the gym - 84 degrees. I did 0.5 off (7.0-7.5mph), 0.5 on (9.0mph). Splits> 4:14, 3:19, 3:56, 3:19, 4:04, 3:19, 0:48. The 0.5 on periods felt longer and longer wih each one. My hips were having some minor issues... no proper warmup, I guess. But overall, I'm happy. Speedy enough.
FIT:
Yesterday, the day after my LR and Bible Study night, I needed the recovery time from the 8.0. My inner left shin had been stinging some... mostly suface pain. Was a little bit wondering about wheter it was a tibial stress fracture, but it was better by the evening, and rubbing it/trying to irritate it didn't seem to make it any worse. Anyway, I was mostly recovered within 24 hours. Today, the workday did away with the remaining stiffness/sluggishness.
Since I was so tired of working, I kept up my spirits by planning to do my first test run of the Saucony Fast Twitch. In fact, I think I'll do a full-blown gear guide. Haha, real pressing, work must be, huh? Just like at school, my extracirriculars are for my sanity.
Anyway, I've been reading Racing Weight by Matt Fitzgerald in the few lunch breaks I get nowadays. It's a great book, and... maybe it's not from that that I got this, or at least not that alone. Anyway, there's something really beneficial in weekly speedwork, so I'm going to try to get it in at least every 1.5 weeks. I did the 5K about a week ago, and a week before that, a rather speedy 3.3. So it's time again. I typically have a lot of pep stored up in my legs after a long run anyway.
So I got to test drive the FastTwitch and get in some speedwork. See the Gear Guide for my thoughts on the shoe, but as far as my workout goes, I was kind of conservative, given the recent stress from the LR, the fact that I don't do speedwork often and might break myself if I did too much too soon, and that this was a new and less supportive shoe. So a 3.1 total distance including interval periods was just about right. It ended up feeling like nothing afterward, but the latter 2/3 running intervals were no walk in the park.
3.1 in 23:03, 7:26. Not nearly as fast as race pace, but there was record heat in the gym - 84 degrees. I did 0.5 off (7.0-7.5mph), 0.5 on (9.0mph). Splits> 4:14, 3:19, 3:56, 3:19, 4:04, 3:19, 0:48. The 0.5 on periods felt longer and longer wih each one. My hips were having some minor issues... no proper warmup, I guess. But overall, I'm happy. Speedy enough.
Monday, August 2, 2010
Aug 2
FIT:
Since I wasn't banged up, just low on juice yeterday, I was fine with another run today. It ended up being pretty good. 8.0 in 1:07:51, 8:29 ave. Close to the goal 8:23 pace, but I'd have to hold it for more than 3x that distance. Aaaah. I was doing pretty well, still fine cardiovascularly and muscularly. My limiting factor was joints. My right knee was better than it was yesterday, but still only 97% aligned. Towards the end, it was straining to keep all my knee parts together on the reaching out phase of running. Furthermore, my outer left patella had surface issues. Surface isn't worrisome, but it did require careful stepping. Maybe my arches are doing a little too much to offset overpronation?
I had a big dinner again today... too little during the day, probably. But who can eat a lot while just sitting for 9 hours non-stop? I waited longer befoe heading out to the treadmill, though. Listened to the mp3, no water. Wore 1224's w/ arches (I think I like these better than the n3's), sox. Splits> 8:33, 8:34, 8:34, (26:33 5k), 8:34, 8:34, 8:33, (53:07 10k), 8:34, 7:51. Quick recovery cardio-wise, felt like I hadn't done much muscularly. Knees are kinda hot, though, and I'll need to ice to keep down swelling. Good run. Better than I expected.
Splits>
Since I wasn't banged up, just low on juice yeterday, I was fine with another run today. It ended up being pretty good. 8.0 in 1:07:51, 8:29 ave. Close to the goal 8:23 pace, but I'd have to hold it for more than 3x that distance. Aaaah. I was doing pretty well, still fine cardiovascularly and muscularly. My limiting factor was joints. My right knee was better than it was yesterday, but still only 97% aligned. Towards the end, it was straining to keep all my knee parts together on the reaching out phase of running. Furthermore, my outer left patella had surface issues. Surface isn't worrisome, but it did require careful stepping. Maybe my arches are doing a little too much to offset overpronation?
I had a big dinner again today... too little during the day, probably. But who can eat a lot while just sitting for 9 hours non-stop? I waited longer befoe heading out to the treadmill, though. Listened to the mp3, no water. Wore 1224's w/ arches (I think I like these better than the n3's), sox. Splits> 8:33, 8:34, 8:34, (26:33 5k), 8:34, 8:34, 8:33, (53:07 10k), 8:34, 7:51. Quick recovery cardio-wise, felt like I hadn't done much muscularly. Knees are kinda hot, though, and I'll need to ice to keep down swelling. Good run. Better than I expected.
Splits>
Sunday, August 1, 2010
Aug 1
FIT:
After 2 days of rest (besides a moderately strenuous but very slow 2.5 mi hike yesterday), I hoped for a good LR today, buttttt it didn't work out. My right knee wasn't 100% alined, and I was just really out of energy... not tired, just no strength. I ate a fairly sizeable dinner beforehand: almonds, flan, chicken, hummus, pita chips, and cabbage. Too soon before the run, I think. I've been doing hat a lot lately. My chest/heart hurts now when I breathe. It's happened more lately. It'll pass, though. I think it may be more food than exercise-related. Is that heartburn? It hurts when I breathe in air.
The run was slow. I thought it would go faster, since my legs should be fairly fresh. Maybe the hike did more than I thought? No idea. 3n's w/ stab. 81 degrees on a 1 degree tread. Sox.
4.o in 33:57, 8:29 ave. Splits> 8:34, 8:34, 8:40, (26:41 5k... verrry slow), 8:07.
After 2 days of rest (besides a moderately strenuous but very slow 2.5 mi hike yesterday), I hoped for a good LR today, buttttt it didn't work out. My right knee wasn't 100% alined, and I was just really out of energy... not tired, just no strength. I ate a fairly sizeable dinner beforehand: almonds, flan, chicken, hummus, pita chips, and cabbage. Too soon before the run, I think. I've been doing hat a lot lately. My chest/heart hurts now when I breathe. It's happened more lately. It'll pass, though. I think it may be more food than exercise-related. Is that heartburn? It hurts when I breathe in air.
The run was slow. I thought it would go faster, since my legs should be fairly fresh. Maybe the hike did more than I thought? No idea. 3n's w/ stab. 81 degrees on a 1 degree tread. Sox.
4.o in 33:57, 8:29 ave. Splits> 8:34, 8:34, 8:40, (26:41 5k... verrry slow), 8:07.
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