Notes
Slow LR pace (c 10:00). 3.9 home to Phelps up Madison hill (38 min). 32 min loop trailing XC kids at Phelps: 3.2 miles. 4.1 home via Phelps, Day Rd, Sunrise (harder route, missed Kalgren), Hyla (39 min). L heel stiff/nerve from start. Both knees hurt at 3 m (after mile downhill). Both legs pain-weary in last 2 miles. IB/ice.