AM - 5m road race in (ahem) 28:40 with about 35 minutes warmup/cooldown. A worthwhile if somewhat depressing effort, another reminder of how much fitness I lost since May (like I needed one). First two rolling miles in just over 11 minutes, felt under control, next two substantially uphill miles went in something over 12 minutes and it felt slower than that. Just dragging ass, waiting for it to end. Big news today was that I went without orthotics for the race and made it through in one piece, at least during and just after the race. The course had some serious downhill sections the last mile which didn't seem to affect the shin or ankle. Right knee feeling tender since last night, feels like a milder version of what happened to left ankle on Monday. Probably a strained quad tendon. A bit warmer and more humid than the past few days, but it was early enough in the morning to not be a real factor.
PM 45 minutes very easy lolligagging around Maynard. Shin a bit sore from the race, quad tendon twinging much of the afternoon. Responded somewhat to direct pressure. Given the length and nature of this morning's effort, the overall soreness was no surprise.
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