Run

18 Sept

Run: 23 mi
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Run--I missed my Sunday long run because of the headache, so I decided to make it up today. I really like doing long runs! The goal was to go out really easy (esp since the temp was around 85 degrees and humid) and then run the last 5 miles or so at marathon pace. It worked out really well, and I had gas left in the tank, but unfortunately my right knee stopped COLD during the last few miles. Maybe the path was slanted down to the right slightly, maybe I have bad form, I'm not quite sure. I had a good pace going until then, and I felt like I could have run faster. I brought 3 Clif Shots. I think I am going to go with Strawberry Jam Clif Shots and Tri Berry Gu for the race. The knee is on ice for the rest of the night.

Splits
4.6 mi, 36:54 (home down Huntington Loop to Cedar Lane)
4.1 mi, 34:39 (Cedar Lane to Ohr Kodesh)
3.1 mi, 27:07 (Ohr Kodesh to Barnes and Noble)
3.5-4.0, 4:12
4.0-4.5, 4:08
4.5-5.0, 4:03
5.0-5.5, 4:01
5.5-6.0, 4:04
6.0-6.5, 3:53
6.5-7.0, 4:03
7.0-7.5, 3:53
7.5-8.0, 3:52
8.0-8.6, 4:22 (Fletcher's Boat House detour)
8.5-8.0, 3:57
8.0-7.5, 4:02
7.5-7.0, 4:02
7.0-6.5, 3:57
6.5-6.0, 4:06
6.0-5.5, 3:51
5.5-5.0, 3:58
5.0-4.5, 4:00
4.5-4.0, 4:12 (knee blows up, IT band)
4.0-3.5, 4:21
3.5 to home, 17:22 (1.7 mi)
Total, 3:17:10, 8:34 pace