A.M. Med-long run and colder than yesterday at -7°C (19°F). I wore a long sleeve thermal base layer, fleece mid-layer, windproof running jacket, thicker running tights and 2 pairs of gloves today and was snug as a bug in a rug. Its very cold here but dry with no snow on the ground and very little ice, the trails are frozen hard and make for good footing. Ran my standard hilly route, steady on the uphills and push harder on the downhills and flats. Took a wrong fork as I lost my concentration deer watching which involved a little retracing. 5k splits: 25:17, 22:58, 23:13, 23:11 & 4k in 18:28. Total 24k in 1:53:11, av pace 4:43/k, 7:35/mi. A good solid run. My left knee was niggling me, it felt stiff and awkward, no pain but not flexing properly & a slight ache in my left hip, might be just the cold. |