Not-so-fast-running-blog

Workout:

• 20 miles easy
• Goal to reach 16 miles at 2:40:00

Conditions:

• 34°
• N 12 mph
• Intermittent rain mist and freezing rain

Splits:

• Overall Average Pace - 10:14  I was hoping to be just under 10:00.
• 5 mi - 9:58 / 10 mi - 10:04 / 15 mi - 10:10 / 20 mi - 10:44
• I met my 16 mile goal of 2:40:00, but then I fell apart.
• At mile 17, I walked a half mile while I refueled. I had to really push myself mentally for the final 3 miles.

Thoughts:

• I had a nose bleed the entire 20 miles. Clearly, my nose is not healed from my fall.
• My quadriceps are no longer sore! My knees hurt off and on, but I am not worried that I have long-term damage from my fall. They are tender and stiff when I get out of bed each morning.
• I took Tynenol and Advil before my run. I took some more around mile 15.
• I continue to perform daily stretching and strengthing exercises to address my legs.