Distance: 8.00 mi
Time: 1:50:15
Avg Pace: 13:47 min/mi

Today’s 8 mile run felt pretty solid. I did the full Golden Gate Park loop, it was misty in a good way, and I listened to really good music — like this one:

Kishi Bashi | “Manchester” Live from Joyful Noise on Vimeo.

Toward the end, I did get a little tired though, and realized my time was getting scarily close to 16 mins per mile, so I stepped it up — and surprisingly I did not die. In fact, I kept it pretty steady (see the splits below — I’m very proud of them). I’m getting that much closer to my goal of staying in the 13.5 min/mile range for a long run, which is what it needs to be on race day…so I’m happy with this turn of events.

When I got home, I promptly plugged in the space heater, turned on the cold water, found a magazine and stepped right in. Yes…cold water. This is not something that came naturally initially, but I think I like it now.

Ice bath first time:


It took me 10 minutes to get my feet to touch the bottom of the icy cold tub.

Ice bath 10th time:


It took me 10 seconds to get my whole lower body emerged in cold water.

“What is so great about ice baths?” – you may be asking.

It is the best way I’ve found to tackle inflammation and deal with muscle soreness. It’s not perfect, and I wouldn’t recommend it if you are prone to heart problems. But it works for those who can handle it. It sure beats holding icy peas to trouble spots later, anyway.


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