Time to shift my thinking on run pace

RUN: 6.6 miles in 56:something for an ~8:29m/m pace

BIKE: 24.6 miles in 90 mins, with 12min, 9 min, 6 min, and 3 min (3 min rest) intervals HARD

Again another night with low sleep—I didn’t fall asleep until at least after 10:30 and I woke up a few times. Would napping make this worse or would it help?

I woke up OK for the run, and swore as I was going out the door that today wouldn’t be a fast one. But define fast, as I like to say. I’ve been doing the 8:30-or-less pace at the FP run for a few months now. Maybe that’s not “fast” anymore, but rather the new normal pace?

My right quad hurt again today, more of a tight pain. It was defined—I could trace the outline of the muscle—so it’s focused to just one. A brief stretch prior to running found both legs to be tight, so that is something else to work on! The muscle is in the front, sort of medial, and could be felt from hip to knee. And speaking of knee, the right knee is also a little tight and sometimes has a tingly feeling. And speaking of the right side, my right foot is painful/tight at the bottom under the metatarsels. Just one pain after another around here.

Even though I was tired and sore, I kept going. I toyed with the idea of cutting short to 4 miles but when the option came up I passed right by without another thought to it. The pain came and went, mostly gone by the end which suggests to me that it’s a matter of taking care of the leg to relax and stretch it, and not really an injury. Yet.

I came home so hungry I ate a large sweet potato with a bunch of honey, salt, and ghee. Oh and a hard boiled egg. I worried it was too much for the ride, but I was too hungry to ride anyway.

I did the bike indoors so I could really focus on the intervals. The first 2 were to be at 88-92% so I aimed for 135-140bpm. My HR shot right up to 140 in no time at all, so I’m probably dehydrated.  Ha, ya think!?  The 6 min interval  was to be at 90-95% so I aimed for 140-145bpm. The last 3 min was 95%+ and I aimed for 145+. This last one was hardest, my mind kept drifting and the HR would drop. And I can’t blame the awful Sci-fi moving I was watching about a sea beast. It was so awful…it was more of a comedy! But the Olympics just had horse dancing and that was even worse.

Rest rest rest now until the long run Saturday. Tomorrow’s swim should be long but not too taxing!

Reading even more on run commuting and TN's shift your commute challenge. This might be a good fall/winter goal for me--to not drive but rather run or ride when I can. Or ride with DH when I can :)