Notes
Beautiful day for a run. Shorts and L/S shirt. Met group at Y - Laurie, Jake, Salty, Dick, Greg Mc., Cremer, Michelle and me. My plan called for 20 miles at MP+60 (9:04). Group split at mile 4 with Salty, Cremer, Greg and I moving on. McCullough turned at mile 7. Continued out past Potting Shed on 109 til road narrows and went down side road til 10.1 on Garmin. Did a GU (Vanilla Bean) at Ted's (Mile 4.7), and at mile 10 at turn around (Blueberry Pom Gu) and final one at Ted at mile 15.1 (raspberry). Had water belt and did a bottle of water at each gel except did 50/50 Powerade and water at mile 15. Both knees ached a bit coming back... possible from long downhills. Definately picked it up on second half. Felt amazingly strong while still tired. Considering I did 30+ miles of x-country skiing last three days I can't complain. Hip let me know once that it was there, but then no problem. Left knee still sore at start, but eased up at mile 3. Mary's Race next week puts a challenge in the plan for this week. Tuesday with group, Wed as Interval, Friday Tempo... but where does the long run fit in? We'll see.