DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.02)mi. Pace-avg: (15:43). Speed-avg: (3.8)mph. Speed-max: (5.8)mph. Burned: (529) Calories. Headlight.
Plan: Run (3.0)mi. @ a (17:46) pace, for a total of (53:19)min.
Actual: Run/walk (3.0)mi. @ a (14:52) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: Clif ShotBloks (Orange); Mid-run: (water); Post-run:Dinner!
Pretty good run, this evening. I started out pretty good and kept my pace at about (14:04) to start. As usual, my pace slowed a bit over time. Mile (1) went well. Mile (2) was good. And then I had to slow down and walk for a bit, (0.29) miles, it turns out. Then I was able to pick up the pace again and psuedo-sprint the last little bit of Mile (3). Trying to push myself that last little bit at the end felt pretty good. My lungs weren't really up for it, but my legs liked it.
The pain I was feeling in my right outer knee on Saturday during the Almond Blossom Run was gone today. I didn't really notice it this morning, and once I was out running tonight I realized that I had not felt it at all today. I hope this was the result of the compression tights, the ice packs, and taking Ibuprofen over the weekend. Although my workout yesterday at the gym may have helped, too.
Splits: Mile (1): (14:51); Mile (2): (15:00); Mile (3): (14:50).
OK, time for dinner.