Mike and I headed out anyway around 12:30pm and started our run.
Our route was something like this (we ran through some parking lots at the end to get up to 4.5 miles, but I couldn't add that on Google Maps).
Our 4.5 mile route (minus about .3 of it)
Overall it wasn't too bad, there were a few hills but they were conquerable.
Here are our splits:
Lap 1 - 10:32 pace
Lap 2 - 11:22 pace
Lap 3 - 11:03 pace
Lap 4 - 11:20 pace
Lap 5 (.5) - 11:15 pace
Total Time: 49:54.52
Average Pace: 11:05 minutes per mile
I would say that isn't too shabby for an extremely hot run. There was almost no shade, except for on Bailey Road (but even then it was more of a tease than anything). As I mentioned, I wore a black shirt. Not a good idea. I went as far as I could and then I just couldn't handle it anymore, the shirt had to come off. UGH. I am not a fan of just running in a sports bra, but at that point all I was thinking of was survival. Ironically, as soon as I said "I can't handle this anymore" and started to take my shirt off, our Garmin beeped for the first mile.
I'm just glad that I didn't see anyone that I know, especially since we were so close to where I work!
The only other thing that happened on this run was a smelly encounter with a dead opossum. That was not something that I wanted to be dealing with during the last half mile and I don't think that the heat helped either. Dry heaving while running isn't fun, the smell was seriously that bad!
Tonight Mike and I ran 3 miles near our house. It wasn't our best but we did it!
Lap 1 - 11:04 pace
Lap 2 - 10:54 pace
Lap 3 - 10:53 pace
Total Time: 32:51
Average Pace: 10:57 minutes per mile
Negative splitting with each mile faster than the previous works for me! I was so sore during this run, my legs were really tight and it was hard to get a good rhythm going. There are a few products that I am contemplating purchasing to help with my recovery after especially long or hard runs, I really don't think that just stretching is working for me.
The first is the "The Stick":
This is supposed to help massage and stretch sore muscles, which will ultimately help prevent injury. There are quite a few varieties available from the marathon stick (shown above), the travel stick, the original body stick, etc.
Next if The Stick doesn't work, a foam roller might do the trick:
There are different foam rollers, some are softer and others are firmer. These are supposed to provide deep tissue massages and can target different problem areas.
Finally, I am DEFINITELY getting some of these:
Compression socks! These provide more oxygen to your legs and help them recover even faster after long and intense training runs and races. I would wear these to work after running.
What types of products, if any, do you use to help recover from your runs faster or is stretching good enough on its own for you?