Monday, November 1st Nutrition and Training

I am such a bad blogger this week!  I have been so busy!  My training Monday is in preparation for an off-road four mile race Sunday so I ran 3 miles total. One mile warm-up 1.5 miles at my desired race pace of 6:50 min/mile and then .5 miles to cool down, which I ran at about a 7:40 min/mile pace.  I also did some upper body lifting designed to continue to support my injured shoulder.  I am building up the muscles around it to help keep it strong. 

Here is my nutrition for Monday:

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