11.1 miles this morning with Dave and Logan. They met up at my house for the summer tempo loop. I didn't feel like tempoing. The calves are super sore. Especially my right calf (same side as the ankle injury). So I'll pass on any speed until they loosen up. But that being said everything else feels pretty good and they ankle only feels around a 4 out of 10 on the pain scale. Maybe running harder on it up at TOU half forced it back into position:) Anyways I started with the circle and we went out to the 3 mile warm up spot. Then when they started the tempo I ran back over to River road down to the dr's free clinic then back up the trail until I met them coming down. I ran into them with around .3 or so left of their tempo so I pick it up for that short section... glad that's all I did. Then we cooled down back to my house. Nice morning with a low of 69 F when I got home. Ate and hydrated then got ready for a bike ride. Looped out to Quail then up around Leeds, back down through Hurricane and home. 53.4 miles @ 18.9 mph total duration 2:53:18. This is a very hilly course. I'm guessing every long ride I'll do around STG will be hilly... bummer. Felt ok but the legs didn't have much in them and by the time I got back into Washington fields I was ready to be done.
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