I can't run slow because the knee doesn't like that. Actually, maybe it does now, I'm just choosing to not find out. I know what pace works, and that's what I run, almost from the very start. Sucks for the warmup, but I have to. In today's case, that meant running at the front of the pack from the start. By mile 5, Muz(2:52) and Chris(2:45) were up there with me.
We ended the ten miles, including two shortish stops for water at 71 minutes. That's a 7:06 pace (3:06 marathon pace). Probably 20-30seconds faster than my usual easy run pace, but I felt good and I need to RUN, and not just run. Only 25 days till Boston.
I went back for more manual abuse/treatment, electro-stimulation and ultrasound work yeterday, and it seems to have improved my situation even more.
The Quad@Knee held up fine. Just one freaky muscle spasm as opposed to 7-8 yesterday.
The toe was a non-factor, and pretty much is a non factor unless I'm walking barefoot or when I lie on my back with my feet up in the air. Weird, I know.
Hamstrings are a different story. Aqua running is so resistance free that they hav gotten a moth vacation. This means today they felt pretty tender. It could also be that the doc worked them pretty hard yesterday and has given me excercises for them I'd never seen before. They involve a tennis ball and my kitchen counter.
10miles - 71 minutes - 7:06 average pace.
What was my breakfast?
2 small stoneyfield farms drinkable yoghurts.
1 two-egg and Swedish spreadable caviar sandwich.
2000 IU's of Vitamin D
2 all encompassing gummi vitamins.
One giant gulp of liquid glucosamine/chondroitin
Lets not forget the Chocolate milk immediately after the run (180calories, 26carbs, 8 protein), and the 16oz of water with nuun.
Doctor wants to me to knock down 100 oz per day. That's a lot for me.
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