10 miles, 7:51 overall pace, indoor track

Splits

Mile 1: 7:56
Mile 2: 8:00
Mile 3: 7:59
Mile 4: 7:58
Mile 5: 7:59
(damn shoe came untied, spent 10 seconds retying, then had to make up the time.)
Mile 6: 7:59
Mile 7: 7:58
Mile 8: 7:59
Mile 9: 7:58
Mile 10: 6:47

This run was significantly easier than the 10 miles at 7:55 pace that I ran last week, although I wouldn't consider it easy. I am pretty close to being back where I was before my running break. I was very happy with this run. I felt strong at the end and was able to finish with the final mile in 6:47, which is less than a minute slower than my one mile PR, not bad for 10 miles in.

I am developing a case of medial tibia stress syndrome (shin splints) in my right shin. I am now pretty certain this is the same thing that was plaguing my left shin a few weeks ago. I think I can manage it better this time around and hopefully avoid taking time off. My shins have given me problems on and off ever since I started running, a couple years ago. I need to really work on strengthening them to avoid future problems.

After the run, I did the CF WOD.

Push Jerks 3x3x3x3x3

70lbs, 90lbs, 90lbs, 90lbs, 90lbs, 100lbs

then did 20 pull-ups.

I also wanted to mention that ever since I started CrossFit, it has been amazing the difference in the way I feel after my runs. Before I started cross-training, I would be sore and stiff after all of my runs, even 5 or 10 mile runs would leave me sore that day and still a little stiff when I would wake up the next morning. This has changed in the last few weeks. I wasn't sore at all after BT50k, or mile other training runs this week.

I have found that CrossFit doesn't necessarily make me a faster runner, but it has allowed me to run harder more often and has reduced my recovery time. If you have trouble with soreness, stiffness, nagging injuries or just want to speed up recovery time, I would recommend starting some type of weight training routine, more specifically, CrossFit. You can check out the website here. WWW.CROSSFIT.COM