Not a bad run, certainly from a pace point of view, but it had some issues. The whole run was not as smooth or fluid as Wednesday and during middle few miles I was over-striding on uphills to the point I felt a bit of a "pull" in my right knee!!! Not good. I was able to get form back, but was obviously loosing focus on it quickly. I was also feeling acidosis (and my heart rate was at least a little more elevated to correspond to that) which speaks to fact that my form was not really that smooth and efficient. The last thing was at about 4.5 miles I went down pretty hard. I was going downhill and apparently able to run with some speed (that is a good thing- I don't think I have been able to run downhill with that kind of speed...) because I fell with a lot of speed... I hit a tree that I kind of was OK with as I figured I could use it to stop my fall. I had too much speed and bounced off the tree and hit the ground a few more steps down the trail. I had clearly lost focus again. When I am running with a good foot-strike I can read the fall and it isn't such a shock. I was running quick though and I did feel good in my foot-strike. An up and down run. I did get up from my run pretty quickly, but the right knee was tender the rest of the run.
Strava:
http://www.strava.com/activities/205783907Garmin:
http://connect.garmin.com/activity/609769651Avg Run Cadence: 179 spm
Max Run Cadence: 234 spm
Avg Vertical Oscillation: 9.6 cm
Avg Ground Contact Time: 221 ms
Avg Stride Length: 1.18 m