Ran with the boss at lunch and hit the same 5 mile course filled with gentle hills along the Custis Trail. The boss ran 4 miles and I ran the total 5 in 41 minutes but I actually caught up to him with about a mile to go. First 2 miles were at a slow plodding pace of about 10min/mile and when the boss turned around I busted it up to about a 6:30 pace for 9 or so minutes (I didn't have a piece of chocolate cake in my gut like I did yesterday!), slowed down for about 3 minutes, then hit back at about a 7:00 pace until I caught up with the boss. The final .6 miles or so were at about the 10 minute/mile pace. Overall, this run was a good test as to how my ITB would handle some tougher pace running. After my run was done, I used my newfound stretching techniques to work on my ITB. It was really throbbing, but after I stretched it and did some strengthening exercises, it felt much better. I now plan to do those exercises at least 2 times a day to get ahead of this. Decent run and it seems like my fitness is improving and I'm able to hold the faster pace longer.
(Brooks Infinitis 208.5 miles) | 