Notes
46 deg / 76% H / 39 dew pt
Hilly Run
Fast walked & did drills prior. Purposely ran a hilly course (ran the 1/4 mi hill fr Park up Park So to Sulkirk 2x & pushed pace - beginning of mi 3 & 4), then pushed pace up hill at end of Park So up to Fairview (beginning of mi 5). Was needled yesterday & felt good. Ran this very even paced & book ended mi 1 & final .65 mi. Ran out to Park & Park so fr Whole Foods (mi 1-3). Did not feel "shot out of a canon" to start (actually felt some fatigue & attributed this to soreness fr doing hill sprints on Sun for first time in ~2-3 mos) & then fell back into a steady pace (some small pangs of discomfort in right hamstring/HHT but it felt "stable" & not "deep"). Then did a series of "hill efforts -- pushed pace up Park So to Sulkirk & then continued down Old Ried w/some loops (mi 3), & then back up again pushing the pace & then down Park So (mi 4), then pushed up Park So to Fairview & then fr Panera to BOA (stopped at 5.95 mi). Stretched, running butt kicks & high knees (these felt much better vs. prior wk & not real discomfort w/high knees for first time in ~4 months?). Resumed (felt some discomfort to start) but ran decently strong up Fairview to Sharon & then felt much stronger up Sharon & up Ashley (felt that torquing feeling in my core powering up). For a cool night (46 deg) only wore short sleeved short & sweated right thru!