running long (pushed it with surges) 1:26:43 [5] 8.0 mi (10:50 / mi)
shoes: Hoka Arahi 4 Dark Blue
Jan 5th this year ran 1:16:32 8M on the OC Trail by myself. A day like today in the 40's with little or no wind. 9:34 pace.
Nice morning. 40's. Decided 8M was the best workout to do mentally and physically and it seems to have worked out that way. Doing a 12 miler after yesterday did not seem wise. Back to back hard 8 milers pretty good training.
Overdressed to try to sweat out this energy sapping drain I've struggled with off/on all month. Tights under my wind pants, 2 hats, etc. I've had these temporary on again off again symptoms for years and I used to call it my version of malaria...where it can come back from time to time. Temperature ok. Breathing ok. Energy not okay when I first start to run...but it gets better as I go along.
I started short surges to warm up after 1/3 of a mile. At about 3/4's they began quicker and slightly longer (25-30 yards). Did not keep count and only guessing average distance but 15x50 should be close. Last one was about 120 yards or so at just past 3.25M.
1st 4M 46:30 11:38 pace. Nearly minute faster than 'normal Sunday' pace
2nd 4M 40:13 10:03. Ran close to 9 minutes for last mile.
Warm up...leg bands only. 5 minutes.
The temps up in Duluth area look pretty cold for late March!
Yesterday morning PRE-race pulse averaged 80. Normally would be low 70's in morning. Today 2 hours post run it is 70. Right knee sore, not painful, and not nearly like last Sunday. It felt out of sync yesterday during race but my problem was energy not the knee.
Afternoon: 30 PU 15/15; leg lifts with and without ankle weights; leg bands; about 3 minutes of weight machine (in garage)...very light weights and it was still awkward and straining; a few jump exercises in back yard...very cautious...want to put some spring in feet and calves but..; floor core with 40 SU. 25 minutes.