It was an extremely emotional taxing weekend. Plus the dog got up at 3:45am to go potty. A few glute activation exercises. Snowing and lots of new snow. 16 degrees.
13 miles with a 4 mile tempo @8:45.
AP: 9:41 (10:41, 10:36, 10:19, 10:15, 10:06, 10:08, 10:15, 9:46, 8:41, 8:47, 7:59, 7:50, 10:42). I was on the MTC and having a hard time gripping the asphalt. I stopped after 2 miles.....reset and pep talk...decided to turn down Manilla Pond road in hopes of more grippiness. I had a few stops during the first section (Carter called from the MTC...reschedule doctor's appointment). My water and chews were frozen. I'm feeling better about the 4 mile tempo and the last 2 miles were good. Right quad sore during run and after run.