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Maybe I can't get to the canal and back in under an hour

November 20, 2017 (Afternoon)

Exercise Type: Run

Weather: 50s, sun, pleasant, still lots of leaves ON trees

Comments:
Agreed to run with Sam at 12:30pm. Jogged to his house, feeling very slow and like I wouldn't ever loosen up and feel faster. Yet, as the run went on, we did pick it up a bit. In fact, once we were finishing up on flat ground, we were at a decent pace and after I dropped him off, my last half mile was at 7:00 pace even though I wasn't trying to push. He'd suggested a tempo on the Crescent, but feeling tight, I'd discouraged that in favor of going through Brookmont to the Canal and back. We aborted that plan in Brookmont and took the trail up to Dalecarlia and returned along Loughboro. Left knee continues to ache quite a bit, especially near the end of runs and I suspect it swells up and I should be trying to strengthen that left quad. I am happy to say, that after a slow start last week, I've finally had three or four consecutive days of push up and done a bit of other strength, including clams and bridges yesterday which seem to have left me core sore?! today.