[The photos are of my post run recovery drink: flax seed, millet, almonds, carob powder, soy milk, spinach, apple, sweet potato, yellow squash, crasins, protein powder and ice. It was quite green as I was 'heavy' on the spinach. My son had a glass too.]
Tonight I got to go for a run again - first one since Sat morning .. about 80 hours. So it was nice to get out, but it was a 'run in the dark' which is something that isn't my favorite. I have a reflective vest that I wore which helps with being seen. It's a passive visibility: meaning that lights have to reach the vest to be reflected back. I prefer the blinky lights and had one on the back of my shorts (but ended up not turning it on). The other thing that I don't like about running in the dark is when car lights shine in my eyes, it gets very difficult to see the cracks and other features of the road ahead of me - so it's a bit like running blind.
Tonight I got to go for a run again - first one since Sat morning .. about 80 hours. So it was nice to get out, but it was a 'run in the dark' which is something that isn't my favorite. I have a reflective vest that I wore which helps with being seen. It's a passive visibility: meaning that lights have to reach the vest to be reflected back. I prefer the blinky lights and had one on the back of my shorts (but ended up not turning it on). The other thing that I don't like about running in the dark is when car lights shine in my eyes, it gets very difficult to see the cracks and other features of the road ahead of me - so it's a bit like running blind.
As I like to do - I decide the plan for the run before I left the house. Tonight I chose to set a pace alert; to keep the pace under 8:00/mi. One of the nice features of my Garmin is that it you can set up a fast and slow pace alert. So it was very simple to have it make an audible tune when I was going slower than the entered pace. It would make the tune every 25 seconds or so that the pace was slower.
It ended up being a good run for me. Something that I think I should be able to manage for the 4.8 mi route and eventually longer. My HR didn't get very high, but runs like these are challenging for me; so it was a good workout. Numbers: 7:47/mi, 36:29, 4.69 mi (normally 4.8), AHR 149, MHR 168.
A quick walk through my log shows that on Oct 12th I did the same run and the same time/pace. So it's been 2 weeks since I've tried running under 8:00/mi on this route. I've been 'enjoying' running lately, but feel the need to add in a little 'work' too now. Sept 27th was the last time I did a 3 mi hard run - a month now. Those are hard ones for me and I would like add another to the weekly routine, but I'm still struggling to get in 4 weekly runs. I think I am going to plan on leaving the pace alert on for the next runs this week: all but the Sat long run. (That will push me out of my comfort zone.)
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