Caffeine. I had an energetic long run last Wednesday, and another today. Both times I took Clif Shot Mocha gels containing 50 mg of caffeine. This time I took three gels, about 45 minutes apart, and did notice a pick-up from each of them.
I also ran the same Gateway Trail route and in the same fashion as last Wednesday, running 30 seconds and walking 25. It works - the walking helps with the PFS in the right knee and minimizes muscle fatigue, and the running helps with my back and gets me there faster. 18 miles in 3:15:00, for a pace of 10:50, not quite as fast as last week, but I’m fine with it. The last few miles were some of the fastest.
The right knee with PFS muttered and mumbled most of the way, but was never a problem. 20 miles next week?
Splits: 11:26, 10:18, 11:51, 10:02, 10:48, 10:58, 10:50, 11:24, 11:08, 11:12, 11:10, 9:50, 22:27 (2 mi), 10:10, 10:38, 10:08, 10:36.
Monday, August 15, 2011:
Not every day is a great day for running. Today I felt sluggish (definition of sluggish: like a slug). I ran 3.7 miles on the grass trails, and then enough on the paved trails to make five miles or so. Time 1:01, which is no great shakes. Oh well, another day will be better.
Breakfast:
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