foot hurt and hadn't planned anything, but just felt like running when i woke up. did maybe 50 minutes warmup and cool down inside the aid station (aka my house), then a loop on the cemetery hills with the clunker shoes, then a loop with a few strides in wilmore with the pure grit which i like a whole lot more now than my first impressions.
switched from frostbite to cross country workout because foot was hurting,
and grass seemed like a much better idea. coaches there confirmed, long tempo runs for vo2max. rolling soggy grass course. 5 miles@ just under8.
the good news is these days it takes less effort to put in a hard effort:)
nursing home, kirkwood consultants, city hall, global food, park to eat lunch, site visit, stopped by fathers on way home. pack most of the time, awkward with a lot of paperwork.