Notes
Took it nice and easy on the trails after yesterday's hiccup. Hip flexor was ok, but I'm not super confident because I didn't do any strides or pushing to test it out, can do that tomorrow. A few bad steps over some roots and rocks gave it a few jolts of pain, but otherwise it was just a slight discomfort. Did stretches at work and tried to sit as infrequently as possible, or at least with frequent breaks. Ran in compression shorts. Will roll-stretch-ice more tonight.
Beautiful running weather. Splits don't perfectly jive with me but I imagine the first few might be a little slower and the last few a little faster, so it should roughly balance out.
Three reasons on the 11... 1, wanted the mileage. 2, thought a long, slow effort would gradually warm up the muscles in question and loosen them. 3, didn't feel like doing a route with any backtracking.