LM warmup (10 reps), 18 miles in 2:14:57, 7:29/mi, HR 160, w/ 12 x 30 sec Fartleks @ 3-10K pace, 2 mile walk w/ dogs, PU/Crunches ladder (5 steps) & stretching. Drizzly but warm (52F). Out and back up into the Elbe hills, for 1700' elevation gain in the first half. First time I managed to "run" up the worst hill without stopping, a monster that gains about 400' in 1/2 mile according to garmin but that feels much worse. Definitely too steep to run down without putting on the brakes most of the time, so my legs were pretty trashed after that descent, with another 7+ miles to go, much of it downhills to push. Interestingly, when I ran the fartleks, I felt really good, even towards the end....clearly different muscle fibers activating, as the sore, whinny, tired, stressed ones I'd been using for most of the run got to take a break while the rested, energetic, strong fibers along for the ride got their chance to shine. The post-run walk was tough but helped loosen the legs up some and should help stave off some soreness. Plus, the dogs needed the exercise.
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