faster with age

     22 mile long run today. I moved it to today since I ran a race last Saturday. It was 35 deg and lightly raining this morning when I headed out. Not much wind so it wasn't too bad. The rain got a lot heavier the second half and I was thoroughly drenched by the time I was done. I took a route that took me through a number of hills including two 1 mile climbs and descents of 300 ft. My average pace for the first 9 miles was 7:55. I picked the pace up a little and averaged 7:37 for the final 13 miles. at 16 miles I dropped down the last big downhill and my hip was a bit sore by the time I reached the bottom. Mile 18 was my last big climb and I was pretty beat and slowed a lot for the next mile after the hill. I actually got feeling a little better for the last 3 miles and ran the last mile in 7:12 which was my fastest mile that wasn't downhill. My hip was a bit sore after the run. Hopefully it will recover quickly. Overall pace for 22 was 7:45/mile.

     My hip was still a bit sore today so decided to play it safe and not run. I went for a 30 mile ride on my road bike. I can tell my biking condition isn't good right now.

     Easy 8 mile run this morning. My hip flexor felt fine today. 8:58 AP.

     10 easy miles. Nice morning. 8:46 AP

     PM   4 miles at 8:35 AP.  My hip flexor soreness after Mondays long run seams to be gone. I'm keeping my fingers crossed.

     24 deg this morning and calm. I started out this morning with 4 miles between 8:20 and 8:30 pace. Then another mile easy downhill in 7:23.  back up the hill at a hard effort in 8:07. Half mile recovery the 2x1 miles at 6:38 and 6:30 with 1/2 mile recovery between. Last mile 7:39. My legs felt pretty heavy during the first 4 miles but got feeling pretty good on the second half of the run. 7:46/mile overall ave for 10 miles.

     10 miles very easy in a lot of wind. Doing a few of my runs extra slow the past couple of weeks seems to have given me better energy.