Notes
SUPER hot and humid today - decided to go earlier to stay out of the worst of it - Dad biked with me most of the way and really helped the pace - did 1/4 mi warmup to the street and then started picking it up - ran out to 5 mile mark and then pack past start to mile 0 - then slow 1/4 mi cool down - cracked hip in the morning for the first time in a long time which make legs/feet fell better - calves still awesome...even WITHOUT inserts, although R instep was a bit sore later at night - this is great considering I've really neglected stretching and other maintenance this whole week - shoulders still tight - ate a ton afterwards - pretty happy with the pace considering the terrible conditions - I don't know why I thought this trail was more shaded, but it's really only like 25% shade, if that - sun was brutal and pace surprised me - half mile splits: 3:27, 3:25, 3:11, 3:29, 3:31, 9:57 (1.5mi 6:38 pace), 3:21, 3:15, 10:01 (1.5mi 6:41 pace), 3:24, 3:23, 3:15, 3:15, 3:17, 3:13 - the 1.5 mile stretches were full sun with a big hill