- All gear teeth and chain links are evenly worn
- Lubricant and grit are evenly distributed on the chain and teeth
- The trainer tire is evenly worn and perfectly circular
Outside it's just cold enough to see your breath on the air. I decided to run as fast as I could, provided I kept my mouth shut. That's right, breathing only through my nose. I wasn't more than a few minutes on the way when I had to blow my nose really badly, and lets just say that got messy. About halfway through the run I had to do it again. It didn't seem so bad. Emphasis on seem.
This puts an effective cap on how fast I run, and firmly keeps my heart rate down. My feet and legs felt good, and I tried to stay relaxed. I got all the way around to 287 which will mean nothing to anyone else, but is a benchmark for me. Toward the end was getting tough pushing into the wind, and my heart rate was finally getting up a bit. I was very happy to open my mouth at 20 min and 1 second. My heart rate ended up at 132 bpm.
Then, when I got home I discovered I'd been running with a huge booger stored in my moustashe for the world to see. I'm talking mega huge here, but fortunately I didn't meet any of my neighbours. No wonder my left nostril wasn't getting much air. It's a wonder I could see.
Then onto the core session I didn't do on Tuesday. Some of these are getting better, and I can feel myself getting stronger. This new strength is already showing up on the run, and in day to day activities like walking and going up stairs.