177 Laps, 708 Corners

On the North St Paul Community Center indoor track, 13.11 miles in 1:55:17, pace = 8:48. Interesting run. I think the “natural” pace of this run was about 8:40, but I slowed (walked) to take water after miles 2, 4, 6, 8, & 10, and took gels twice too, which slowed down the average. Then I clocked a final mile of 8:10, which improved the average again just a little.

Some muscle soreness remained today, but happily the right knee was mostly quiet. The track went counter-clockwise today, so the 708 corners were all left turns. That might have been a good thing for the right knee.

I feel great after the run! Splits: 8:59, 8:43, 8:57, 8:39, 9:14, 8:37, 9:06, 8:42, 9:19, 8:44, 8:56, 8:35, 8:10, 0:48. This completes 33 miles on the week, shooting for 36 or 37 next week if Christmas events permit.



Today's recovery breakfast: Organic oatmeal, organic nonfat milk, banana, cantaloupe, ginger, Don's fruit/berry/nut mix, papaya, chopped cocoa beans. The ginger helps settle my stomach after a hard run.


Yesterday's salad: Organic head lettuce, cucumbers, avocado with organic lime juice, Danish (hormone-free) blue cheese, organic grapes, nut/berry mix, raspberry vinegar.


Tonight's dinner: Gluten-free parmesan biscuits, local honey, organic broccoli, parmesan cheese, red cabbage with pineapple.