View Workout (Jeffrey Boatner)
BWC long run from Kemper
October 21, 2009 (Morning)
Exercise Type: Run
Weather: Before sunrise--freezing temps
Comments:
Route, from Kemper to Hollins loop to start and back on creekside trail. Flipped midweek long run with my weekend step-back run to accommodate 10K on Saturday. Felt good most of the run. No pain in the knee through about 6 miles, then felt it, but not too painful. One bad step sent shooting pain from the knee, but it settled down. Took Gel at 1:05. Very cold this am. Need to buy some gloves and something to cover the ears. Shorts and a t-shirt are not sufficient at temps around 35.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.6 Miles | 1:43:30 | 8:55 / Mile | Long |