I was a little leery of doing a 5-miler just two days after my last long run, an 8-miler. But, I figured it would be a good test of how quickly I can turn around and run again. I was a little tight from the last run before I started, but it went away pretty quick during the warm-up. Right now I feel a little worn out around the knees, but we’ll see in the next few days if I made a really bad mistake. I know I need to be taking this slower.
Speaking of which, I’m still running too fast. I averaged an 11:35/mi pace, or about 5.2 mph. That doesn’t sound too bad until you see that the number includes the first 14-minute warm-up mile. Without that, I averaged a 10:54 pace, or about 5.5 mph. That’s waaaay too fast for what I’m trying to do here.
I did bonk about 45 minutes into this run, to the point where my until-then-rock-solid concentration was all over the place. No gels for this one, as I’ve decided that they aren’t worth it for anything less than an hour.
Prancer says I burned about 450 calories. Given that the treadmills normally put me at 110 kCal/mi, I think that’s a little low. I need to revisit Prancer’s math and see if I can tighten it up a bit. Or at least include a “fudge factor” slider into it. Today’s PodRunner mix was Always Arriving at 153 bpm. I’m going to try to keep upping the BPM, but I need to ensure that I’m not simultaneously upping my speed.