Notes
T54; H94; DP52; W6NW: I ran 20 miles today. My right knee and calf were giving me problems. When my knee would hurt, or my calf started to tighten up, (miles 3 and 4) I loosened everything below the waist, and remembered to use my lower legs for support only. I remembered not to push off or do anything with the lower legs other than land on them. Another important form focus that made a big difference was to remember to pick my feet up by the ankles, letting them hang loose before landing again—as well as being sure to land properly.
I stopped at 10.69 miles to refill my water bottle. Even that short stop caused my legs to stiffen up. It took a couple of miles to loosen up after I stopped. 4 of the miles were on side walk, and therefore a bit tougher to run on than on blacktop. I had enough energy left to kick it up a notch on the last 2 miles.