Smooth Focused Relaxed

June 25th (Tuesday): 6:30am wakeup. 2 miles (NT) with Goup. Protein shake for breakfast. Prepared double chicken/spinach/avocado wraps with French dressing. Some serious rain and hail at the end of the work day. No big deal. Just a passing shower, but craziness for a solid 15-20 minutes.

Home to snack and relax. Nature's Path crunchy granola bar for a snack. Some Gatorade. Chilled and out for a run by 6:30ish. Mapped out a run for a tempo 7 miles. Made sure to incorporate a few rolling hills throughout the entire run. Wrote it all down on a piece of notebook paper for guidance. One Newman-O for a extra boost right before the run.

 

 Organized chaos!

 

Damp, but still legible.

8.5 mile loop. 1st mile was taken as a warmup in 6:52. Started the tempo after that.

1 mile: 5:36
2 mile: 5:25
3 mile: 5:21
4 mile: 5:21
5 mile: 3:53? (missed a small side horseshoe loop, but continued the course)
6 mile: 5:26 (some decent uphill and thrown off from the last split)
7 mile: 5:18
"Extra": 1:29

Ended up mapping out the tempo section of the run and it was exactly 7 miles. The loop: 37:50. 5:23 pace. Sweet deal. 1+ mile cooldown in 6:55. 9.1 miles in 51:38. Felt relaxed and just ran as smooth as possible. Stayed in the middle of the road where I could just focus on the path in front of me and the end goal. Some decent climbs that validated the time.

Back to stretch, foam roll, and make myself an avocado and chicken wrap for dinner with a protein shake. Blueberry yogurt and crushed up Newman-Os for dessert.

 

1/2 of an avocado. Sweet Baby Ray's. 

11+ miles on the day, iced any aches/pains, and bed at a decent hour.