Notes
Warmup and cooldown for Hope for Africa 10K. Bram along for wu and cd for some easy miles and to view the race.
3.87 miles in 34:14 along part of the Osage trail and diversion over to Osage Center and back to the trail. Mud and about 18" of water makes the original course along the Osage trail a no-go. RD decides to run it north and back on Lexington Dr. Good decision and just glad they didn't screw the whole race up. Kudos.
Once we find out the course is changed decide to go out again for some additional miles as the hard tempo run on a flat course and on the Lexington course are two different animals. Another 2.15 miles in 18:24 along the first mile of the Lexington course. Drills/striders of :14/:21/:28/:21/:32 then additional jogging for total warmup of 6.67 miles.
I think that is a record distance for my warmup.
Cooldown after race with CBEM co-founder of 2.01 miles in 20:00. Feeling today's mileage in L groin area but not yet ready to tell everyone on FB what is going on.