Notes
all kinds of stuff. first road maff- I guess on a flat course I could easily run 8mpm in the 137-147hr zone.
hamstring: still roving aches, eventually settling to the insertion point just above the back of the knee. lack. of. power. but I'm pretty confident that diligent soft tissue work will create enough slack to resolve that problem. also, last night I discovered how much work is needed in other areas, particularly hip flexors, glutes, adductors... probably precipitated the hamstring issue. plantar fascia could use some work, too.
gear: 25 deg, negligible wind. shorts+pants, synth socks, knit hat, light gloves all fine. base layer ss-t under ls-t w/the reflective dots under red medium shell was ok, never too warm but left me chilled at a couple of points, just at core. might be better to have the dots directly on the skin