Last night my right knee hurt a little bit. I thought about icing it, but I didn't. When I woke up, my legs were still sore, but my left hamstring felt a lot better. My right hamstring was still sore. Both of my quads were still a little sore.
I warmed up on the TM for .75 miles, I felt my right knee a little. Since this run starts with an uphill, I think that I will try and consistently warm-up .75 instead of .5 on the TM when I run it. Part 1 of the long run went well. We ran faster than usual keeping a 9:03 pace, overall. The weather was clear and cool.
I stopped home to go to the bathroom, change my shirt, and pack my raisins. I drank 8 oz of coconut/pineapple water and 8 oz of water with an electrolyte pill. I'm pretty sure that drinking so much slows me down, but I haven't had to carry water yet. Because I took so long, I did a quarter mile on the TM before I headed out again.
I ran out of my house down my street and at just about at the end of my street, I spotted, what appeared to be a stray dog. He didn't look menacing, but he looked mangy. I turned around and ran all the way back (up hill). I never recovered my pace after that effort. I couldn't muster an easy pace at all, so I decided to add the bike path for a couple of more miles. I didn't feel bad, but I couldn't go any faster. I stopped after about 3 miles to go to the bathroom. At the very end of the last bike path, I ate my raisins. At the hotel, I had the electrolyte pill. My pace got slower and slower. I started getting cramps in my right upper thigh.
When I got home, I wanted to do a recovery run. I drank some water and even went outside, but I turned back, and didn't do it.
19.75 miles total