Bunny the Cow

48:25 in 80 degrees. HR didn't go past 180 I believe, which is very good. This is how my 8 miles used to feel, but now 6 miles tires me out almost the same.

Half mile warmup in 4:13 then did 3x1200 with 200 recovery with Sasha. Did 4:23, 4:26, 4:26. Doing this made me realize that I need to be more tough. The last interval was very hard but not nearly as hard as a PR effort. Did around 9:50 pace for 1.25 miles and 8:40- 8:10 pace for the rest of the miles.

48:16 by myself. The first 3 were 25:30, the last 0.155 uphill was in 49. I felt very good on the way back; going 7:30 pace hasn't felt that good in a long time.

1 in 8:50 I think, then did 2 in 14:01 with Stevie. About 3.2 in in 28:41. Heart rate was at 194-198 for most of the last 3. Was probably dehydrated.

4 in 31:57. The last uphill half mile was 3:28. 1 to the track with the girls in 9:00. They did a 4x400 relay, I did the whole mile. We got 6:21. I didn't realize how fast they were. We did a mile back in 9:12. 

1 in 8:00 I think. I did one of Matthew's intervals and got 4:16 for 1200 meters. Did 4 home in 33:00. It felt like I was going way faster than that, but I guess I wasn't.

This experiment is going well, I have much more energy and haven't taken a nap all week! I don't have this lingering fatigue anymore throughout the day. I still hope for the day when I can run and feel energized afterward. I still think I should be a bit less tired and slow.

I was studying iron today and I think I should still try to increase it. My ferritin is normal for average people but is considered rather deficient for runners. Performance declines are seen with only 25 ng/mL ferritin. Mine is 19 ng/mL, which is considered deficient for athletes. That could make a noticeable disadvantage in running. It is recommended to have ferritin of at least 35 ng/mL for runners. Since my hemoglobin and TIBC are higher I assumed that I was fine. You can definitely be deficient even with that; it is important to keep the ferritin stores higher also.