Notes
Long Run
First 5 miles on the road (down Fairview, left on Providence, left on Landsdowne, right onto Sardis down to entrance of McAlpine on Old Bell). First two miles into very stiff wind. Amazing how my pace slows down to snails pace whenever I run on the trail. Legs felt very very sore fr last nights tempo workout. So goal was to keep this slow. Started to feel some serious stress in groin and psoas starting in mile 11. No idea why I slowed like I did in mile 12? After mile 13, stopped to refuel, picked up a water left fr the race this morning, and then I jogged the final 2.5 miles back to car (holding my filled 24 oz water bottle in right hand & 20 oz plastic bottle of water in other -- felt like I was jogging with 5 lb wts in my hands).
Immediately after this drove to Y to do leg lifts. The first set of everything was painful. Did 3 x deadlifts (thought on the first set of 8 my legs were going to seize up), 2 x adductors, 2 x abductors and had enough time to roll legs. Legs feel really trashed fr today's long run and yesterday's workout. Now starts my 3 week taper where I'll also cut down on lifting which provides a "double-whammy" impact. Have a race targeted next Sat and only workout (Mon) till then to allow legs to recover.