running long (OC Trail 2.5 mile loops) 1:16:35  7.5 mi (10:13 / mi)
shoes: Hoka Speedgoat 3
Cooler today...not bad for Nov except after cold rains of 2 weeks ago, last week was in mid 60's to mid 70's so 45 seemed cold at first. Also moderate NW wind really strained my willpower...especially on the first lap. The pace did not feel like it was below 11 minutes so I'll take that as my positive spin of this workout. I was tired and lethargic until last lap also.
Like that week this was a real mental battle until nearly 5 miles.
1st lap: 27:08 (10:51 pace)
2nd lap: 52:20 (25:12 second loop) second loop 10:05 pace
3rd lap: 1:16:35 (24:15 last loop) 9:44 pace for last loop
5 min warm up: rolled on floor, foam roller, a little floor core not much at all, lite stretching and standing leg kicks/swirls all direction.
Late afternoon and evening: 20 min...arm and leg bands, free weights (less reps than normal); pooped after the run...which is par for the course right now. Did about 45 minutes of yard/tree limb cleanup...moving debris from piles in backyard to the front yard where sometime in next whenever the city will begin to pick up the debris...a whole lot of it to be done.