This morning I had to hustle because I got up late. My family was over visiting and I never got to bed until 11:20pm. I needed to decide what kind of run I was going to do in only 45 minutes because I needed to take my kids to school and since I got up so late (6:40am) that's the amount of free time I had. I started out with a warm-up (7:15) and I felt pretty fresh, so I ran some MP miles (6:12, 6:11, 6:12) . On the next mile I ran into a little bit of trouble I was headed into our mall entrance on Quinn Rd,. and the City road crew had the road blocked off with cones and ropes tied to each cone, because they were fixing potholes. But It would be okay for me to go in there because it was only one section that was being fixed, and I would just have to jump over the rope. When I reached the cone I needed to jump over the 2ft rope to go into the mall entrance, well my foot caught the rope and I did a sliding face plant on the street. I got up and my ankle felt a little sore, my shirt was all cut-up with blood on it. My elbow was cut all the way up and down with a deep gash. Luckily, I had tights on and my legs were okay. I got up and started running and my ankle hurt for about a 100m's then the pain went away. My mile split went off and I did a 6:11 after falling and getting back up. I must have been okay because I did the next mile at a 5:52. Then I finished with a cool-down of 6:27. Totals 7.22 miles at an overall 6:20 pace in 45.49. My shoulder is a little sore after getting to work and sitting down, but I really think I'm okay. Good lesson... don't try to do hurdles over cones. Lunch: 3.34 miles on the treadmill watching Little Mermaid. I did 2 miles around 7:20 and the last below 7 at a 6:40 pace. Not much to say when your running on the treadmill. My treadmill already sits at a 1% incline so I raised the incline to 3% and lowered it and raised it several times in the run to simulate hills.
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