Jul 10, 2019
Age Division Winner
8 miles on the hilly, muddy trails above Thaphon Dam.
Legs, especially right calf, have DOMS (Delayed Onset Muscle Soreness) from the big hill workout two day ago. So today I just walked a mile fast.
3 easy, pavement and dirt.
9 miles, mostly pavement, including 8 x 2:00 @ tempo+, w/3:00 jog after each. Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.
5 easy, pavement and dirt.