Notes
Temp 49 (WC 46) Wind 6 mph.
Upper right leg issue from yesterday appears now to be concentrated in the groin. No pain, no tightness, just a "tired" or "fatigued" feeling. Got good and loose before I headed out, and made sure today was a much more focused effort than typical morning easy days. Made point not to let form slip and constantly aware that hips stayed over the feet at all times and that stride lenght did not stretch out. No problems. Did feel a couple of minor tingles.
Today's run part of foundation of 15K training. Will do 4-5 Easy Runs each week. One hour in duration. Goal is to get in as many miles (safely and at a comfortable pace) as possible. Not going to over do it, but make a concentrated effort to achieve zero slacking. Some will include a "fast 6th mile". Something between McMillan 10K and HM pace on as many days as possible. Want to wait until I'm sure groin is at or near 100% before first attempt.
Solid today. Pace settled in by second mile. 4 of 6+ miles 9:13 - 9:16. Mile four a 9:06 coming out of some climbs with downhills and flats.
Real treat yesterday watching C4YJ 5K. Old men ruled. Hammer, Del, A-Wad, Joe W., & Schmiz were 5 of the top 6 in field of 100. Hammer took OA. Great place to watch a race. Amazing performace by all...there was no one close to these guys. 90+ runners beat into submission by the 1st mile split. (Other top finisher was one of Del's students, a HS basketball player running his first 5K who was told, for pacing purposes, to just "run with Schmiz".) Great group to hang out with on a Sunday afternoon and can't wait to see the pic we took under the Splitmaster arch.