943F097 LL
Focusing on increasing mileage while maintaining AP of 9:00/mile.
Focusing on eating 320 cal within 2 hours pre and post run to include 60 perc carbs, 20 perc protein and 20 perc fat (not worried about hitting 20 perc fat really). Energy for pre fun and glycogen restore for post run.
Ran 3.80 miles (9:14, 9:06, 8:55 and 8:51) at 1234pm at AP 9:02 in 34 minutes.
prefun: 6 oz OJ, two pancakes and syrup
Post run: stuffing, cup oj
dinner shephard's pie, spinach and OJ
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