Stellar 10 miler today. Not my fastest, but I maintained a steady-state pace with a few random intervals thrown in for the entire run. Consistently around 7:40/mile with a dip into the 8:00 +/mile on the last 2 climbs around miles 8-9. Definitely had more left at the end and felt great. My focus was on form, keeping my hips underneath me and keeping my head slightly forward with my chin low. I also concentrated on pressure breathing – forceful exhales and deliberate inhales.

I ran 3 days during the work week this week, the last on Friday when I tweaked my lower soleus. I was in a flow state working with my desk lowered (not standing) and then quickly changed and took off with a couple of work colleagues. I think the tweak is attributed to just sitting, then quickly running without stretching or warming up. I rested it on Saturday, it felt better on Sunday – then felt much better when I started moving at the start of the 10 miler today. 

This year I’ve been running with my watch flipped around on my wrist quite a bit – recording the run but not paying any attention to pace. Today I kept it up where I could see it and tried to press a little harder if it started to drop below 7:50. 

I’m beginning to realizing I need to be in the gym more to prep for climbing season. As with earlier in 2018, I’ll need to reduce running mileage and throw in more time in the weight room. There is nothing that helps climbing mountains other than climbing mountains and lifting weights.

This was my interval jam today (wait for the drop):

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