LM warmup, 12.09 miles in 1:36:15, 7:58/mi, HR 152, w/ 3+ mi warmup, 10 x 1/4 mile hill sprints with walk/jog down recoveries, and 3+ mile cooldown. Post run-stretching. Cool (68F) and humid. Stretching and rolling helped last night.....still got tight around the 1/2 mile mark but managed to keep the warmup (uphill) miles under a 9 min/mi pace. Stopped to stretch a few times and things were definitely better but also definitely not fixed. Actually, it seemed like my hip flexors and adductors were quickly tired, which seemed to cause the other muscles to start contracting when they shouldn't normally, so maybe this is also muscle weakness and others are compensating. Likely a mix of both. Hill sprints went pretty well. The first 3 were slower....1:38-1:40. Next was 1:33, but the last 6 were all 1:29-1:31, so I managed to knock some rust off and get some good work in. The wheels really felt like they came off for the last 2, but the numbers showed consistent times. The cooldown was a bit of a death march. On one hand, my legs were shot. On the other hand, I wanted to get my overall pace beneath the 8 min/mi mark, so the closing miles were all in the low 7s, which was really tough. No left hip/leg tightness during that stretch, so evidently its just a warmup thing. | 