M'kay

5.1 miles in 43:08, 8:28/mi.

The race took a heavy toll on my left hip muscles, including the left ITB.  All are extremely sore and tight.  Like post first downhill marathon/100-mile race sore and tight.  But today was day 3 so I chanced a run.  Pretty ugly, as expected, and difficult not to limp-run.  Moving into a hip flexor stretch afterwards elicited a gasp of pain from the ITB so maybe not such a good idea....

8.13 miles, 1:07:22, 8:17/mi, 8 strides.

Left leg better but still tired and sore.  What energy I had fled around mile 5.  Obviously not recovered from the race yet.  Didn't help matters that today was sunny and therefore warm, something we haven't seen much of here in the PNW this year. 

8.13 miles, 1:07:22, 8:17/mi.

Left hip/leg slowly improving.  Tired legs and body again.  High humidity really zapped me today and it was a slog. 

8.11 miles, 1:04:15, 7:56/mi.

Felt a bit better recovered today.  Hip didn't tighten up until nearly 3/4 miles into the run and loosened up again by mile 4, so all in all a decent day.  

8.56 mile bike ride uphill to trail head in 56:32, 6:36/mi.  11.45 trail miles in 2:43:07, 14:15/mi.  8.56 mile bike ride downhill back home in 29:32, 3:27/mi.

Crosstraining is supposed to be good for you, right?  Stepping off the bike at the trailhead, I realized my bony butt was not happy with the bike riding....pain radiating down my left leg and soreness on both sides.  The first couple of miles of running were pathetic, but I hoped to shake the bike ride from my legs.  It worked.....kinda.....but took several miles and it was more of a fast hike today.  Plenty of vertical....2600+' according to garmin connect.  Plenty of mud and torn up trail too....the horses did a real number on some of the trails lately.