Notes
Temp 46 Winds Calm.
Lesiurely Long Run following race day. Left the HRM @ home. Couple laps around the neighborhood to get blood flowing and work up a sweat. Off to track for a few laps on soft surface. Broke for trip to park for pee break. Wasn't paying attention and walked face-first into bottom part of big-ass spider web across door. Checked it out before I left to make sure I saw the guy who build it, and that he was still there. Back to track for more laps. Right side upper quad, hip flexor and groin started to cramp about 8 miles in. Headed straight home for a quick GU and water. (Not going to help much before end of run, but should aid at start of recovery.) Finished off with a few more laps around the neighborhood.
Have four weeks to turn myself into a 15K runner. All the while keeping in mind that the week after, I have to run a fast mile to start the winter race series. Gonna be tricky, but have a general idea of the stuff I want to do. Will refine as I go.
Found some recent race results of the fourth RRAC runner that kept surging on me in mile two of yesterday's 5K. He's a 34 year old high 20s to low 21s runner. Thought I had no business being at the 1st mile split under 6:00; what was he doing there ahead of me??
Crossing my fingers...hope to get out to Cape Co Park this afternoon and watch Hammer, Del, and A-Wad knock heads at the C4YJ 5K.