Run long (Easy) 2:59:10 18.77 mi (9:33 / mi) +163m9:18 / mi ahr:126 max:157
Forest Park
3 laps, ccw, cw, ccw.
26f @ start with a brutal S wind, 15mph?
Running tights, 2xu shorts, ss top, ls top, light fleece, new gloves, running hat, buff.
Out Lindell and south on skinker into the wind - very cold.
Boco at's for lap one. Don't know if they just need more breaking in but they hurt my right foot under the metatarsal Arch.
Yellow Fates for lap two.
Orange Olys for lap3.
Consumed two bottles of Ensure in a bunch of Chips Ahoy cookies. Stops on laps 2 and 3 for stretching.
The daisy field has been brush hogged and burned since the last time I was there and one of the ponds near the field has been drained. I hope the daisies come back this year.
There were two types of runners in the park this morning. The first group or the hardcore runners, many of whom were running faster than I was. Group 2 or a bunch of high school students in the go St Louis students program. Group one were appropriately dressed for the weather but many of the students we're woefully unprepared 26 degrees in the 15 mile an hour wind. Oh the wisdom we gain with experience. :)
11 AM
Swimming7:00 [2] 0.3 km (23:20 / km)
Stopped at the Y on the way home and swim 6 laps and then got in the jacuzzi tub. The Y was mobbed with little kids but the pool was empty.
Issues:
rt hip and SI - lots of sticky fascia, tight ham
left lower leg - very tight, maybe pulling right hip out of line, contributing to rt hip issues.
left ham - uber tight, along with IT, contributing also to rt hip.
skipped weights and the climbing machines today in favor of recovery (both on the head cold front and from the o-meet). Thought I was beating the cold but I'm super-tired today.
No soreness from the o-meet, just a little stiff after sitting.
commuter run for tomorrow depends on a good night of sleep.
Note
Worse than I thought.
25+ minutes of errors on Saturday.
#1 - 10:00 dumb dumb dumb
#4 - 2:00, bad route for last half of leg,
#5 - 1:00 bad route through the thick stuff but saved a little climb,
#7 1:30 hesitation + 2nd guessing towards the end of the leg,
#10 9:00 bad, bad, bad, bad. bad. probably could have seen the control if i'd just looked down the hill.
#11 - 1:00 for hesitating and 2nd guessing.
Still happy with my speed through the woods on a very physical course. See if I can run cleanly at Meramec.