Was curious how the foot would respond to a longer and more strenuous run than I've done in quite a while. It's going to be sore, the goal is just to keep it in chronic rather than acute mode. Whether it was the icing, prophylactic ibuprofen, stretching, night splint or all of them, returns seem to be good. I think I was slightly conservative during the run, maybe can open it up a bit.
A little stiff this morning (especially in the hip/glute area, which is unusual), so walked 1.5 miles to the gym and stretched the ITB a couple of extra times for good measure. Then ran off "6.25 miles" in about 53:00, keeping it around 165 s/m. HR was significantly lower than usual, averaging 128 and maxing out at 159 after 2 or 3 minutes at 200 s/m. I think this may have been because I hydrated better, or perhaps the change in breakfast food? More carbs in pancakes. Also the NH3 smell was gone, perh for the same reason. Foot started aching about 25 minutes in, so I slowed down a little. Two more Italian lessons.
Sleep: 1:00 to 7:10, woke twice.
Food: 6:30 to 12:30 - Well, birthday cake and many assorted beverages. 8:30 - about 10 pancakes with butter and maple syrup, yogurt and whey protein.
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