running (slow start some fartlek) 1:07:16 [4] 6.0 mi (11:13 / mi)
shoes: Saucony Ride ISO
Things seem ok...right knee 'fatigued' (only word I can think of) but not tweaky if I surge...did 15-20 short fartlek surges from 10 steps up to about 20 steps...some pretty quick some were just quicker than the pace I was going. Too tired to surge the last six weeks or so...so that's the trade off of more miles. Again overcast, grey and gloomy. I walked some up until about 4.5 miles...average about 4 per mile...3 times I stretched my calves...wore double sleeves on left calf.
5 minute warm up of floor core (not a lot), foam roller and lite stretching.
1M 13:40
2M 26:22 (12:42)
3M 37:25 (11:03)
4M 47:35 (10:10)
5M 57:40 (10:05)
6M 1:07:16 (9:36)
Afternoon: 45 min everything...bands leg/arm; foam roller, standing leg kicks/swirls; lite stretching; floor core 40 sit ups, bridges, planks, leg lifts; free weights 15lb running arm stuff, 20, 35, 40,50lb.
Feeling better. No headache for about 5 hours yesterday evening then it came back...not as bad but still bothersome...gone again.