AM: 8 recovery + standard core routine, lots of stretching and foam rolling
PM: 5 slow. tired
legs are pretty destroyed today, that course was downright abusive with the hills late in the race. Tired.
things I've learned from yesterday: I was lacking in strength to hold pace over the gauntlet of hills and my legs would not cooperate to maintain a sub 5:20 pace after the hill. This is not surprising because I've not done a lot of long, drawn out runs and tempos. Marathon training will remedy this when I run some halfs this fall. It's also interesting to note that the elite coordinator at Delaware emails all of the semi-elites entered and detailed all sorts of drug testing, etc. Funny thing that the two fast Morroccan guys entered never showed up.
| 