Running 1:45:00  22.1 km (4:45 / km)
Pre-activation, 2 sets of glute activation, 10 minutes warm-up, 5 minutes of active, 4 (2 mile) loop progression run, 15 minutes cool-down. Hip mobility, strength, roll and stretch.
1st - 12:37
2nd - 24:50
3rd - 37:35
4th - 49:46
Not so good today. I really thought about what Derek said about not focusing on the slippery trails, but it really got to me. First two loops were really solid effort-wise, but on the third and fourth loops, I just felt like mentally spiraled downward really bad. The heel was bugging me quite a bit and I'm sick but mentally there is no excuses for letting all that stuff affect me that much. I felt slow and also not in a good effort range, I think that I was probably around a good Monday effort which left me a little disappointed because I've been working on getting to the effort even if the conditions aren't ideal, but today It was like I was barely considering the things I should be. I plan to start increasing my mindful breathing times more to help with situations like this. Though it was a rough one, I've also been working on being able to bounce back from situations like this, so I'm excited to get back in the saddle for Monday!