Today I ran for the first time on the road since my 5k. Well, actually I have been on the road twice since then, but both times I considered unsuccessful because I had to walk for a large portion of those runs. Today, though, I managed to make it 1.7 miles with no walking, with a time of 17:37 - average pace 10:21. Not bad! I would have been happy with a 12 minute pace, but I find it tough to go that slow - I can't get into a rhythm. I wanted to go further but decided against it. I did not want to re-injure anything.
I've discovered that I can't do a complete dynamic warm-up, nor can I do a complete static warm-up. I need to do a combination. Today I tried doing some of the static stretches first, followed by the dynamic stretches. The static stretches were the calf stretch, hurdler's stretch (hamstrings), and that whatever-you-call-it pretzel stretch for the IT band. The dynamic stretches were the leg swing (groin), hackey-sack, butt-kicks (quads), walking lunges (hip flexors), and toy soldiers (hamstrings and glutes). I eliminated the pike stretch for the calves (I never really did figure out how that was supposed to stretch the calf). That seemed to work well. I felt quite good during the run.
One more thing to note - I did have my fuel belt on with one bottle full of Accelerade, but never took a drink. Didn't feel like I needed to. And I forgot that I had it on. Nice design.
Time: 1.7 miles in 17:36 - 10:21 pace. Weather: 15 degrees with no wind. Clothing: baseball cap, polyester ear warmer, long sleeve shirt, short sleeve shirt, running jacket, running gloves, running shorts, exercise pants, cotton socks. Felt comfortable after the first mile. The regular baseball cap was just a bit warm - next time opt for the polyester cap. (I must stress that there was NO wind, which is rare this time of year. The slightest breeze would have called for warmer clothing). Pre run beverage: Water. Post run: Standard protein shake.
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