Sunday, September 27, 2009

10 mile steady state run (1:15)

Total mileage today was 13! I met Clay and Dale at Ave. S and the aqueduct at 5:50am. We did a 2 mile warm up (much needed as I was stiff from yesterday). Then we set out to do 10 at 7:30 pace. We stayed very even and finished in 1:15! Clay and I did a 1 mile cool down (again much needed) for a total of 13 miles. Dale hurried off to church.

This is the first time in a month that I have run 2 days in a row and the first time in over a month that I have put in a 25 mile weekend. I am tired, but the left knee held up great.

Here are my splits: 7:36, 7:35, 7:36, 7:29, 7:34, 7:31, 7:38, 7:26, 7:35, 7:02.

It was a marathon pace run for Clay and Dale and we talked easily most of the time. I think a sub 3:15 is in their near future (CIM)!


Chuck said...

Glad to hear that you were able to run back to back semi long runs without any knee issues. I sure wish that I could've been out there with you guys! My right soleus muscle is feeling better, but it is still very sore when I flex it. Is there anything besides rest and ice that I should be doing for it?

Karl Stutelberg said...

Rest, Ice, and gentle stretching. It may take a week or so to loosen up. A recovery week won't affect your training. You can bike, swim, or do pool running too.