Quad Cramp!

Today was my long run. I ran about 1 hour. I don't usually clock my distance but I am guessing around 7 miles. I did 55 min. with shoes and 5 min. around the block barefoot. During my last mile my quad cramped. This never happens but on Tuesday I raced a few kids from church and realized after I was done that I haven't run like that since college so I paid for it this week. My run was somewhat hard and my form felt tense. I have to say I felt at my best running up hill and against the wind.

I also did upper body strength and core after my run and lower body in the late afternoon. Push ups - rows - med ball shoulder and biceps - Ball crunches - back extensions- Wall sits- one leg dead lift- lunges - calve raise- hip lifts.

I am trying to transition to forefoot running and so 2x a week I do a little barefoot running to help me understand the form a little better.

* Tip: Rest is just as important as running. I only run 3 days a week with a strength day for my 4th day workout. That means that I have 3 days of rest. This is why have been able to avoid major injury in the last 2 years.