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Ridgeline+ x2, Ridgeline x1 solo

March 11, 2011 (Afternoon)

Exercise Type: Run

Weather: 55, nice!

Comments:
Did not feel great today: still ill. Worked an easy 3hrs, then a few appts, then finally the run. I parked at 39th/Hilyard again, with the plan of 3x Ridgeline, this time with the added Fox Hollow trail loop. I ran in my new NB M101s, which are light and comfortable trail racers, that I'll likely wear for Chuckanut.

Did NOT feel good; the first lap felt like the 3rd did two weeks ago: tired and sluggish. The climb wasn't easy and I was breathing too hard, so I backed off. The Fox Hollow loop was a nice, but hilly addition. Overall the footing was better, which was nice.

My R achilles was CRANKY on the first lap, but after focusing on relaxing, and later taking smaller (hip extension) strides, it felt basically fine. Stopped at the cemetary to get water. Had half a bottle of freshwater, then refilled.

Lap 2: felt WORSE. More tired, a tad woozy. Annoying. Heels were so-so. I thought about bagging the last lap, but instead I thought: "Lets solve some problems!". I had blown through my 2nd Nuun bottle quick (before getting to Spencer trail), so I knew I was short on fluid. At the cemetary, I drank a WHOLE water bottle, then refilled. THEN, at the car, I drank HALF my cooldown bottle of Nuun, grabbed some Clif Bloks, and a Clif Bar. Ate the Clif bar on the start of the 3rd lap. ALSO changed out of the M101s into the more supportive Mizunos.

The 3rd lap was still tough but much better than #2: focused on form, especially the "chip-chip-chip" flick & pull up the hills. The last downills I took a bit easier, because I felt some L knee soreness. REALLY focusing on equal loading of the L knee.

Consensus: TOUGH RUN but GOOD PROBLEM SOLVING. Here was my food/fuel intake:

PRE-RUN: maybe a bottle, some coffee, a Clif Bar
LAP #1: 16oz Nunn, 8oz Water
LAP #2: 24oz Nuun, 16oz Water, Clif Shot (Razz)
LAP #3: 16oz Nuun, 8oz Water, Clif Bar, Clif Bloks (whole sleeve)

Total FLUID: 5.5 bottles.
SODIUM: 1100 mg+ (not including shots/bars)

I only peed twice, and I was not over-hydrated OR have any sodium gut-rot, post run. I was VERY TIRED, however.