up at 4:35am, on the street by 4:50, knocked out 4 miles in 34:28, avg pace of 8:37 min/mile. I felt really stiff when I headed out. quads, left hip, right heel/foot. calves. knees. feet. no pain, just stiff and stilted. my pace seemed to gradually increase as the miles went by. not sure if this had anything to do with warming/loosening up, or if it was just about the course which is more level on the way home (even some slight downhill). either way, this was a fine pace for a tuesday morning, i just wish i was feeling more recovered after a rest day. it was cooler and foggy, and still fairly dark when i left. it seems the days are getting shorter again. the wind made the fog eddy and swirl around the light posts. Visibility was less than 200m, and i kept seeing things on the path ahead of me (mailboxes, garbage cans, etc) and thinking they were people or other objects. it was surreal. I didn't see any other runners or walkers, which seems a little odd. it could have been a very cool run, if it hadn't been for the aches in my legs.
the family was headed to the gym in the afternoon, so i went along. with this being a mileage step-up week, i had already decided to skip leg day (squats, deadlifts, weighted lunges, pistols, etc). so i spent over an hour working mobility on my lower body. foam rollers, grid roller, supernova ball, lacrosse ball, bands, i used it all. hit some real "hot spots" in my legs. felt pretty good walking out of the gym, but not as good as last week when i got the sports massage. man, i wish i could do that every week. i also got to spot my kids a bit when they were lifting and working out. it was cool to see them trying so hard. i hope the appreciate this when they are older.
7/16/14. coffee. orange. almonds/peanuts. soft taco (beef/cheese/black beans). corn. peas. broccoli salad. cottage chees. salami/cheese. grilled jerk pork tenderloin. bread. frou frou salad (spinach, weed & seeds, peaches, pickled onions, toasted pecans, vinaigrette). s'mores. lots of water.
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