Yesterday I planned on doing 10 miles - 1.5 miles warm up, 7 miles pace, 1.5 cool down. 4:30am came, I got up and dressed, got outside and the air felt fresh. Medium force breeze from the south and a bit humid. Overall, good conditions. I start my watch and oh my did my legs not feel ready. I'm not sure if its getting up earlier again or what, but I could not get up to my pace ( I wanted to hit ~ 6:50-7 per mile after warm up). My best guess is that after hitting a sub 1:30 half on Sunday, I pushed my legs harder than I ever have and am still recovering. I ended up getting closest to my pace around mile 8.
Everyone was pretty friendly, as it was Friday. I am always curious as to what the NikeFuel House is that I see a sign for just south of Belmont. Here is a blurb from Time Out Chicago:
Nike renovated a Lincoln Park field house, where you can take free classes, play basketball, join a running club and, of course, check out (and buy) the company’s latest innovations (such as Nike+ Training and the super-popular Nike+ FuelBand). Stay updated on the schedule and hours by following @nikechicago on Twitter. 1800 N Stockton Dr (312-218-2795).
The only part of my run that I didn't like was that in the last mile of my run before I went to cool down pace, a group of runners came out that were going slower than my current speed, but faster than my cool down. That meant I was going to pass them then slow down and seem like THAT GUY that just wanted to pass you and can't keep his speed. I decided to just keep my pace and cut my cool down distance a bit so that situation wouldn't happen.
Onto this morning ( 1 June). Recovery run day! 7 miles at 1-2 minutes below pace. 68 degrees and muggy. I'm loving this shirt free weather! Out the door at 5:30am. It was a very peaceful run. Slightly overcast for the first part of the run, so no pretty sunrise photos. The Elijah Running Group were out in force to go along with an increase in other runners and bikers. Got back home and my kid was already rolling around in her crib.. to early little lady! Daddy needs to stretch! hah.
Now a couple useful links (From reddit):
- Summer Heat is Coming - A Guide to Electrolytes , some useful suggestions on what to take during runs and my favorite part:
"The manufacturers of sports drinks that contain electrolytes would like you to believe that you should be consuming their products before, during and after exercise. The fact is this is actually unnecessary for shorter duration runs of under 90 minutes.
For runs under 90 minutes muscle glycogen and electrolytes already in your body before you exercise are sufficient to fuel your activity. There is little to no advantage to additional supplementation and in some cases additional supplementation can lead to your body holding excess water weight."
- 10 Commandments of Sincerely Unapologetic Runner
Any run plans for you this weekend or just fun things in general?