Cautious Easy Run
Tuesday, May 22, 2012
Date: 22 May 2012 (Tuesday)
Start time: 5:30PM
Course: Lake Miramar CCW
Weather: Clear, cooling from about 70F
Time: 1 hour
Shoe: K-Ona S Ironman
Heart rate: 138 avg; 166 max
Notes: 4 miles in quarter mile increments, walking for 45 seconds and then jogging for 1:45. Resulted in 2:30/quarter or a 10:00/mile average pace. Picked up pace for mile 5 and skipped a few walk breaks. Ran complete final mile in 7:30. Quarter mile jog-to-walk cool down.
Felt pretty good. First four at that 10:00 pace was relaxing. Experimented with different techniques for reducing footfall impact. Odd thing is that it seems that the slower running pace results in more pressure. Faster doesn't feel as hard on the ankle. Might be psychological.
Ankle is a tad sore now, 1 hour after run finish, and I have it up with an icepack for precaution. High left hamstring is tight. Pretty sure I have a touch of piriformis syndrome, and I'm feeling referred pain in the hamstring from that. The piriformis might be under stress from favoring that left ankle. Will work it out with the roller and stretching later.
Heading out on business trip tomorrow through Friday. Likely won't run, but will do some cardio and weights in hotel fitness center. Figure I'll try to do the scheduled 10-miler on Saturday now, using that 1:45/0:45 run/walk ratio 10-mile pace. If I can do the whole marathon that way, I'll be very pleased.