3.93 miles

Shoes: Saucony ProGrid Omni Ultimate
Resting HR: n/a
Time: 45:00 min, plus 5 min warm-up, 8 min cool-down, then 10 min stretching
Pace: 11:28
Training HR: n/a
Miles: 3.93
Miles this week: 7.79 miles
Weather: Partly cloudy, medium humidity (~38%), ~73 F.
X-Training: 45 pushups, 60 crunches, 1:30 plank pose.
Weight: 120 lbs.

Today was kind of a long tempo run, which made it into a long, hard run. Not bad, but I really was feeling it the last 20 minutes. I think my upper right chest kinda hurt towards the last 10 minutes, too, but I kept up what I think was pretty much the same pace throughout the entire time. I slowed down somewhat on hill crests and on the steep downhills but would then pick up back to my "normal" pace once I'd caught my breath, usually after 20-30 seconds.

I think I would have been stronger had I actually eaten something this morning, but I, uh, forgot. Good thing tomorrow's an off day, but on Thursday I'll experiment with eating one Nature Valley granola bar 45min-1hr before I head out. Next week I'll try a shorter tempo run of about 25-30 minutes, probably on Tuesday.

Otherwise, I felt good afterwards, not spent. That's a good sign.

Breakfast: 1 homemade whole grain blueberry scone; 1 half glass orange juice; 1 scrambled egg with red pepper flakes and salt.
Lunch: PB&J on toasted whole wheat bread; bowl of homemade miso soup; 4 cappuccino thin cookies.
Snack: small cafe au lait w/ skim milk; small hot white tea; Nature Valley granola bars.
Dinner: 4 3" potato pancakes; 3 oven-fried potato slices; salmon bake; 1 oz cheddar cheese.