Today I ran and extended loop that included the top of Whites Hill and a section of the Tamarancho loop. I will be including at least one extended run into my weekly workouts to train my body for a distance and time that will be greater than the Dipsea. This will accustom my body to the physical effort needed on race day. The loop included a lot of climbing and descending and at one point I thought I would have to cut it short as my right IT band started to ache a little. Fortunately it fixed itself. Average heart rate was 144 and the loop gave me a few opportunities to practice recovery during the workout.
1 mile warm down, half hour stretching routine before and after, roller/stick/massage after the run.
weight 145 body fat 13%
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