Notes
I decided to go a little longer than 3 miles for a weekly run...the first time in a while. If I can add another mile to my weekend long run, I can get close to 18 miles for the week - almost back to my "normal" 20 miles/week of base training.
During today's run I tried to activate my core muscles as much as possible. We'll see if this starts helping along with the PT exercises to strengthen my hip and glute muscles.
HR was a bit higher today - lots of hills in the 2nd mile and I didn't recover. Mile 3 had a lower HR then mile 2 and 30 seconds faster - the difference was terrain; uphills vs downhills.