Gosh I am falling off the wagon on this posting, well that is what happens when you've got a son, a business and worrying over the President's crap. Anyways, my first race this year is in 3 weeks, a 5k that I plan on getting a real PR in and hoping for nice weather. The last time I posted was on 1/09/13 during my 6 mile run where I broke an hour an was excited, that Friday I ran 5 easy miles but skipped last weekend's long run due to my legs still being sore. Monday I ran 5 miles at a very easy pace 11:01 and my splits were:
Mile 1 - 11:22
Mile 2 - 11:21
Mile 3 - 11:04
Mile 4 - 10:52
Mile 5 - 10:29
I was still feeling sore by Wednesday so I held off my tempo run until Thursday and ran a 9:50 pace with a time of 59:05 (moving time 58:46/elapsed time 1:01:07) and my splits were:
Mile 1 - 10:28
Mile 2 - 9:51
Mile 3 - 10:14
Mile 4 - 9:44
Mile 5 - 9:49
Mile 6 - 8:57
Not bad, freezing though. I underestimated the temperature and wore my capris instead of tights... boy was that a mistake!
This afternoon I ran 9 miles and my left knee is still feeling tight on the outside, hopefully some icing and stretching and maybe foam rolling will help. My time was 1:35:33 with an average pace of 10:35 (not bad). My splits were:
Mile 1 - 10:49
Mile 2 - 10:22
Mile 3 - 10:36
Mile 4 - 10:42
Mile 5 - 10:50
Mile 6 - 10:35
Mile 7 - 10:47
Mile 8 - 10:37
Mile 9 - 9:57
Not bad, I kept under 11 minutes and stayed above 10:30 for the most part. I am going to ice my knee, stretch and foam roll as much as I can and maybe take some Ibuprofen too. Tomorrow will be a complete rest day and hopefully this is just soreness and nothing more. I've got a lot of races this year, 4 Half Marathons and I plan on finishing all of them without any injuries.
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