Notes
Long Run
54 deg - McAlpine trails. Did no icing last yesterday on off day to see how right Psoas/abdomen would feel (mistake). Started out and felt more pain/tightness vs. prior days. Also felt pain in left glute (been icing both glutes as I have extreme tightness). The pain for both subsided after about two minutes. What I noticed is that I felt very sore and tired and guessed that I still had not recovered fr the VO2Max Blend intervals on Thu. The first four miles were about patience as I felt tired (normally I don't after an off day) and tried to "fight thru" this. Ran the 5k course backwards but peeled off to the 800m mark towards the Campbell Creek and turned around at the 3 mile mark (which was 6 miles for me). At around 5 miles it started to get dark, when I turned at 6 miles I put on headlamp and worst fears were realized as the batteries were run down and I had light but it was weak/flat (could not see undulations/rocks/etc.). Fortunately is was not as dark as last week and they had cleared out the leaves so I could see the trail, but sub consciously I slow down when it becomes difficult to see (which I did starting in mile 5, and especially in mile 8 where I was running mile 3 of the 5k course thru the woods where it was difficult to see again. Once I got out of the woods and away fr the lake (very difficult to see the undulations in the trail along the lake), I was more confident in the surface and my pace began to pick up, and when I headed back to Old Bell, I started to feel stronger and form improved. Picked up more in mile 11 as it started to rain and was running on the trail towards Boyce (where I could see the trail this time). The final 1.1 miles were on the street and mostly uphill (up Boyce Pk to Boyce Rd, up Sardis and then I u-turned and ran the final 0.3 miles downill (all at approx 6:56 pace) -- this did not feel "hard" (felt slower vs. the 7:11 pace I closed out the run at the same location last week).
Post run have pain lower right abdomen off hip and right Psoas (especially in upper thigh) -- lessened when I was doing some walking an hour after the run.