Headed out on my local country roads and patched together what ended up to be about 10.5 miles. Temps in the upper 30s and quite pleasant, somewhat cloudy. Quite comfortable in the Under Armour ColdGear mock turtle and tights, light gloves and headband -- no jacket. Due to snow a little over a week before and subsequent cold temps there were a number of icy patches on the roads which significantly slowed my overall pace to about a 13 minute mile. Not wanting to risk injury I carefully navigated the icy patches at a slow walk! I will be interested to see what my overall pace on that loop is once the ice clears out -- the hills seemed significantly easier on this run than in previous weeks.
Ran with my "grenade belt" as Joe likes to call my Fuel Belt. Although the belt holds 4 8-ounce containers I have only been running with 2 containers -- using 16 oz. Cytomax Tropical Fruit. Today I also had a Raspberry Hammer Gel (90 calories, 0 fat, 25mg sodium, 22g carbs, 0 protein). Seemed to do pretty well although towards about Mile 8.5 and about 20 minutes after the gel I felt a little depleted. Things improved by Mile 9.5. Intend to experiment with some other rapid energy fuels on the long runs.
Recovery over Saturday evening and through Sunday was unremarkable and I felt pretty good. Took 400 mg. ibuprofen at 8-10 hour intervals through Sunday night and had no issues with tightness or soreness. Let's hear it for stretching!
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