recovery
that 20k course always beats me up. i ran 5 miles on sunday afternoon at about 8:45 pace and felt every step. most everything from the waist down is sore. monday i ran 7.5 at 8:10 pace out on the drumlin trail and felt a little better but not close to 100%. this morning i ran another 7.15 miles at 8:20 pace. no spring in my step at all.
needless to say, it’s late in the training cycle and i don’t expect to be at 100%. this coming weekend will be my last long run and then my focus will shift toward tapering for lakefront. the 20k time gives me reason for optimism. some running calculators show 3:06/3:07 potential off the 20k effort. for an 8K, i’m looking at 31 and change.