<p>Hi all, I took yesterday off with just a little biking at my 8 year old's pace in preparation for long run this morning. Had it all planned out to get up early and do a mixed roads / trails route that would have me running with the group for a few miles and then get to the end of a local 10k trail race in time to see people finish. Well, the best laid plans and all that. My alarm for some reason did not go off and I woke up 45 minutes late. So I wound up crossing paths with the group and saying hi, and ran miles 4-5 of the 10k race with the back of the pack as my miles 18 and 19. At that point I was pretty spent and mostly walked it in. Had a decent enough run at least for first 14 averaging 8:05, then last 5 were 8:13, 8:22, 8:52, 8:56, 8:55 as the combination of heat (I really wish I had gotten out 45 minutes earlier) and bit-too-fast early pace got to me. Legs felt fine as far as hamstring/hip stuff, but feel stiffer and more depleted than usual; I did have a nice ice bath afterwards.</p>
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<p><strong>Alex</strong> - Way to go with the time trial! Good luck with the training this fall, sounds like a solid plan.</p>
<p><strong>BBS</strong> - I am right there with you... don't know about tomorrow at this point, maybe some ice and Aleve.</p>
<p><strong>Chances</strong> - Are you back from travelling? That always take some out of me, maybe once your settled back home you can get a better read on things.</p>
<p><strong>RA</strong> - Nice long run, maybe that's what I needed for motivation at the end a girls x-country team

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<p><strong>Dan</strong> - Great job on the 45, may hurt tomorrow but you're doing great long term</p>
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