Today I Run

OBJECTIVE
6 mi.@8:30

ACHIEVED
6.06 mi.@8:26 (51:09)

4:23 AM 48° 94% 4 mph misty

I had a little residual soreness yesterday from Saturday's run but acknowledged it as a good thing.

I worked up a 1 mile extension to what has become my usual 5 mile route. I was a bit sluggish throughout today's run but nothing too bad. I started around 8:30 per mile and gradually fell off a bit. Some of that may have been the new section of my routing. I actually made a wrong turn in Wimbledon Estates resulting in cutting the route 1/2 mile short. But I tacked on a loop around the block back at the house to get to 6 miles. I picked up the last mile enough to take my average pace back under my 8:30 goal. I noticed a bit of a tweak in my right ankle and something lurking in my left knee but neither of these ended up having an impact on the run. I'm hopeful the injuries are behind me. Overall it was a pretty good run.

PRE RUN
Clif bar & water

POST RUN
SlimFast
Later, Kashi GoLean w/skim milk, multivitamin, zinc, vitamin C (loading up in an effort to ward off sickness that seems to be all around me) & water

OBJECTIVE
5 miles - 1 mi. WU, 3 mi. tempo @ 7:05/mi, 1 mi. CD

ACHIEVED
1 mi. WU @ 9:23
3 mi.@6:57/mi. (20:54)
1.10 mi. CD @ 9:03

4:19 AM 37° 48% 7 mph

This was my first speed workout in over two months. It was nice to get rolling again. I had a hard time finding the pace over the first mile+ but seemed to manage better over the last half of the run.

7:04
6:55
6:52

Once I found it I just tried to relax. I read a good thread yesterday where it was suggested that elite and semi-elite runners have the ability to shift into auto-pilot while local and recreational runners aren't able to do so. There seemed to be some agreement that relaxing was a key element to the auto-pilot concept. I remember a 5K last summer where I was kicking to the finish and seemed to find another gear when I "accidentally" stumbled upon relaxation approach. It's counter-intuitive but seems to work. Over the last half of the run today, I was pushing pace but didn't feel overwhelmed. I think this was due to relaxing. I need to remember this approach.

PRE RUN
Clif bar & water

POST RUN
SlimFast & multivitamin
Later, oatmeal w/honey & skim milk, water