12-Mile Run

Thursday, July 10, 2014:

And all is well.  We drove to the Gateway Trail early this morning for a shady and fairly flat run. The Gateway is an old railway right of way, now actually two parallel trails, one wide and paved, the other wider still but mostly grass and gravel.  The first is used by runners, bikers, skaters, and walkers, the second is for horses but is also used by runners who eschew the hard pavement.  Both trails were busy but not really crowded today.

My run was mostly on the paved trails, though I did take the gravel a few times when it looked attractive.  The feet like it.  I carried water, taking some whenever I felt the need, and I also took three Clif Shot gels along the way.

Splits: 11:22, 11:08, 10:55, 11:00, 11:26, 11:04, 10:56, 10:45, 10:40, 10:41, 11:43, 11:03, total 2:12:45, pace 11:04.  If I could do 11:04 for 26.22 miles, that would be a 4:50 marathon.  Wouldn't that be nice!  I did feel strong all through to the end, even charging up the last hill (a bridge) because it felt good.

The sprained right foot with the Lisfranc injury is fine.  No whining!  It's a masterpiece.  14 miles next week if all is well.

Wednesday, July 9:

I ran the same figure-8 route as yesterday, except backward, finishing the 3.53 miles in 38:07, eleven seconds slower than yesterday, for a pace of 10:48.  I'll take it!  I felt very strong at the end.

The sprained right foot didn't bother at all, and although it is still a little sore when I press on the stressed joint, there no longer any visible swelling or inflammation.  No whining!  I'm good to go for a longer run tomorrow, possibly 12 miles on the Gateway Trail, working toward a 20-mile run before our next marathon.