Fitness Run

Distance: 6 kilometers (3.75 miles)
Time: 30 minutes
Surface: asphalt, concrete
Weather Conditions: cool, misty, 60s, late morning run
Location: Miraflores, Lima, Peru
Secret weapon: Run Lola Run Soundtrack

Comments: Well, the magic running coach said get on out for five miles with three at a bit more than race pace. I came a bit short on my goals to reach that but I wasn't disappointed at the run at all. 

The numbers broke down like this: I ran the first 2.8 kilometers (1.75 mi) in 14:39 and the second 3.2 kilometers (2 mi) in 14:45. Or roughly at a 8.2 minute mile pace and a 7.2 minute mile pace, respectively.

It was a good run. I felt ready setting out and comfortable pace wise the whole way. Obvously I wasn't able to do the distance I set out for myself but I will make up for it doing some speed work on the treadmill tomorrow (the extra off day this week on the chart that the guru dinna think was necessary).

The biggest negative today was the return of the ilotobial band discomfort. After running I got one of the infamous sharp twinges on the outside of the left knee and it has been lurking about ever since. I think it is because I was full striding a lot rather than concentrating on shorter steps. Nothing major yet, but clearly a warning to watch my stride in the future.

And, figuring out my distances for this run I discovered I have been shortchanging myself by almost half a kilometer in my calculations over the past few weeks (I do the runs by time and then calculate the distance by a map). I'm not going back past this week and change things cause it's just been a guideline up to now. But it will be correct from here on out.

Fitness Run

Distance: 4.20 kilometers (2.6 miles)
Time: 20 minutes
Surface: asphalt/concretes
Weather Conditions: cool, misty, 60s, early afternoon run
Location: Miraflores, Lima, Peru
Secret weapon: 

Comments: I did not feel good when I got up this morning and it didn't improve much with the day. But this was a short follow-up run for my long one this weekend and then tomorrow is off. So I laced up and went out and got it done.

Not too shabby. The training guide suggested a pretty slow pace so I kept pulling back when I got going too quick. I went sans headphones which was a good change. It made me focus more on the mechanics of my run. There was plenty of go left in the tank but, like the other day, the illness kind of made me feel generally blah.

My knee gave me a few little hints for the first time in awhile. Just a faint soreness that could be as much general muscle pain as anything. It wasn't really enough to make me nervous again but I figured it best to document it in case the problem increases.