Notes
Temp 40 Wind 4 mph.
Long Run. Solo as CBEM has morning off after wrapping up his 2013 racing season with another National Class time at another distance (10 mile) at IL Great River Run.
Been dealing all week with a set-back with my right leg. Have got excellent response and results by using roller. Thing is, problem areas move around on me hour to hour, day to day, and there are a couple of hard to get to spots in hip and just above inside of knee. Understand this type of therapy takes 2-4 weeks to work, so will stay with it and manage training in hopes to avoid full shut down. Scrapping my scheduled workout today and heading out with no real plan other than maybe getting 14ish miles.
Immediately notice that I feel surprisingly fresh today. Big-ass buck with trophy rack darts into thicket smack in the middle of city limits off East Main Street just west of Huskey Accounting. Out for about 50:00 minutes, moving efficiently, no pain, so go ahead and grab some quality time. Hit five plus miles of farklet-style intervals with steady effort on the uphills, pick-ups on the flats, and recovery on the downhills. Two butt-kickers on Veteran's Parkway and Old Orchard Drive. Back into town and turn off East Jax Blvd onto Old Cape Road. Go through 13.1 at 1:40:3X feeling smooth and easy...time good enough to place in AG and 26th OA at COR HM...maybe I should reconsider this HM retirement thing? Back to restrooms at City Park at 14.83 miles. Had to go, so as good a time as any to shut it down for the day.
Stretch out and walk home with stop at Casey's for a Core Power protein drink. Two pennies. Pain free, cramp free run.