Notes
Easy Run [7:54 pace p mi adj for heat]
69 degrees, 49% humidity. South Pk out to Cottswold and back. Ran this easy. Lifted (all upper body) prior including 15 min of rolling. Felt tired or fatigued when I lifted (felt like I had run prior which I didn't). Felt the same when I started out (tired in hips, lower core) and hopefully attributed this the soreness I usually get the day following any leg lifting. Started raining over the first mile and then stopped for the remainder of the run. Kept pace easy (breathing thru nose) and felt better into mile 3. Looked at split after 5 and then purposely throttled pace down as I wanted to keep this around 8 min pace. Felt very humid out.
Left knee felt ok during run but about 5 minutes after I could feel quad tightness (both medial & lateral) and pain into top of knee. Walked back and immediately rolled w/lacrosse ball -- one large (1/2" wide x 2" long) trigger area (very painful, almost crying painful) in medial quad above knee, and two smaller triggers (thumb size) along lateral quad. Knee felt fine (no pain or tightness) after rolling.