4.5 mi / 7.24 km, 29 F /-1.66666 C, 10.16 mm pace overall. The accuweather site showed 43 degrees out, so I didn't bring back-up. But starting out I thought the morning asphalt and cement felt strangely frosty for 40s temps. When I got back I saw that the temp on the site was actually from yesterday afternoon. Opps. But this morning's temp was tolerable, although my feet didn't really start warming up until about the 3-mile mark. I gotta start factoring in how much colder the surface feels in the morning, if I keep up this Scedastic-inspired early-morning running. If I had had any trouble with the knee it would've been hard walking home.
But the knee felt pretty good until the last 1/3 mile or so, when I began to feel a little strain at the ITB connection, on the opposite side of the tweak. I did a little prancing and that seemed to help loosen up the joint. I'll have to roll that out good today. I also noticed that once in a while my left foot makes more noise than the right one, so I have to focus on my foot landing a bit more on that side, and wonder if that didn't have something to do with the tweak, as well as the greater tofp I get on that side. The right toe seems close to 100%, so I'm glad at least one part of me heals quickly.
For about three miles in the middle of the run I was down to around 10mm pace, and for a while I was even doing 9:10 mm pace, but I couldn't sustain it. So I have some work to do on my aerobic capacity, but it seems like it's coming back fairly quickly now that I'm running consistently again.
Overall, a very pleasant dawn-to-sunrise run under the new time calibration.
But the knee felt pretty good until the last 1/3 mile or so, when I began to feel a little strain at the ITB connection, on the opposite side of the tweak. I did a little prancing and that seemed to help loosen up the joint. I'll have to roll that out good today. I also noticed that once in a while my left foot makes more noise than the right one, so I have to focus on my foot landing a bit more on that side, and wonder if that didn't have something to do with the tweak, as well as the greater tofp I get on that side. The right toe seems close to 100%, so I'm glad at least one part of me heals quickly.
For about three miles in the middle of the run I was down to around 10mm pace, and for a while I was even doing 9:10 mm pace, but I couldn't sustain it. So I have some work to do on my aerobic capacity, but it seems like it's coming back fairly quickly now that I'm running consistently again.
Overall, a very pleasant dawn-to-sunrise run under the new time calibration.