Notes
Temp 43 (WC 39) Wind 7 mph.
All about getting work in without aggravation to minor injury. Stopped every 2-3 miles to stretch IT band. Pretty bad a couple of times, mostly fine. No issues at all when at about 9:30 pace. Uphill the worst, downhill manageable. Any deviation in stride or form was met with rude wake-up call.
One week from target race...don't see any way I'm ready for sub-20. Will do all easy, easy miles this week, may split into two 3-mile sessions in morning and afternoon. Lots of GENTLE stretching. Short Tempo Run not out of the question. Absolutely no speed work. I'll be fine if I can make to the starting line on Sunday.
Leg muscles feel fresh and strong. Lungs clearing up. Head as clear as it has been in over two weeks.