Running race 38:13 [4] 8.7 km (4:24 / km)
shoes: Asics Gel DS 17 No3
East District X Country League @ Broxburn. Wasn't going to go due to injury but, although front of right hip sore in the morning (after stretching) I decided to go anyway and treat it as a bit of a tempo run.
Hip didn't hurt at all when I warmed up, or during the first lap, where I did go off fairly easy. So I sped up a bit on the second and third laps. Some discomfort and reckon I had better not do tarmac intervals soon but nice to be able to race again.
Something like 113th I think, results to follow.
4'15; 40'7; 4'25; 4'09; 4'11; 4'29; 4'08; 4'00; 4'20 roughly 3k/lap. So actually I didn't speed up much,
Felt like my aerobic fitness was reasonable but strength has dropped off a bit, esp. up hills.