A quick search reveals that this is about my 25th post with the title “Run Notes” or some close variation. I guess I need to start coming up with more creative titles, but if the shoe fits…

Today was my 4th time running a half-marathon since September. My last was 3 weeks ago. Today’s average pace was 10:53/mile, and average cadence 175spm, both of which are right around normal for me for this distance this time of year. As with last time, I wasn’t sure I was going to run 13.1 miles when I left the house, but today was a good opportunity for it: I had no time constraints (other than my stomach), the weather was good (mid 30s, sunny, light winds) and my lower back, which has been acting up lately, is slowly improving. Overall, the run felt pretty good, in spite of my getting a late start and being a little light on sleep (long story). After stopping a couple of weeks ago, I ran with Tuli heel cups again, because I was starting to develop a hot spot on my left heel 4-5 miles or so into my most recent runs. I suspect I tried to go “cold turkey” too quickly. Today, I had no heel issues at all, either during or after the run, so it seems like my feet had adapted to running with the heel cups. I still think it’s a good idea to run without them occasionally to try to reduce my dependency on them, but I’m going to need to start slowly, e.g. only on shorter runs.

Today, I was able to run through Troy Park. I frequently run there on weekday mornings, but I usually avoid it on weekends, as it can get super busy with youth sports (typically soccer and lacrosse). Being a holiday weekend, though, today was an exception. I like running through Troy, because it gives me more options to get miles in without having to repeat sections of my route. The park also has a few bottle fillers for refreshing my water, which for some reason, I never thought to do before this year. It’s quite convenient, because the park typically falls at around the halfway point of my runs, so I can refill there and not have to carry as much water with me. They do shut the fountains off for the winter, though.

Today’s run sets me up nicely for potentially taking a longer run around the holiday break (I’m thinking 15 miles or so). Just need the weather and my health to hold up. I’ll probably try to get a couple of 10-milers in in the meantime, although I do have a business trip coming up, which will likely cut into my mileage somewhat in December.