Notes
Ran this as a steady progression run, starting from 8:00 pace for the first mile down to 6:55 pace in the last mile. I'm starting to get used to turning my legs over again. Hopefully with more runs like this (and some hard LT runs) over the next month I'll be ready to go 6:45 pace for 13+ miles when the time comes in September and October.
I felt a little tightness/crampiness in my right hamstring last night, likely as a holdover from last weekend's unplanned hill work. So I massaged, rolled, stretched, and iced it before going to bed last night. It felt o.k. this morning, with no soreness or anything like that when I woke up or in my run, but I will continue to monitor it over the next few days and adjust accordingly.
I'm thinking of doing my long run tomorrow instead of Sunday, mostly to make time for some family outings this weekend but also to take advantage of the slightly lower temperatures expected for tomorrow morning (65F) versus Sunday morning (70F). I might follow Tom and KC's example and try out the Gulf Beach HM course; I won't run it in 1:40 like they did though. I'd rather enjoy the scenery. ;-)