Time: 23:43
I found a good place to park and run on the path in Rock Creek Regional Park when I visit Terrel Hale in Rockville.
The run this morning was not great, as I was stiff and both my right hamstring and left hip flexor got sore very quickly. It was too bad, as the weather was good and it was nice to be on a path in the woods.
Stretching: Terrel helped me with some very active hamstring stretches.
Massage: Massage and ART on hamstrings, adductors, and psoas.
Time: 40:00
Distance: 6.5 mi.
Target: 5 mile tempo in 5:30s or faster; don't lose to any women (pretty awesome, huh?)
Race/workout: 5:33, 5:30, 5:26, 5:28, 4:59 (26:56)
I went down to DC for the weekend and on Saturday evening headed out to the Rockville Twilight 8k near the Stern's house. I--as Darkwing Duck--ran the first few miles with Ben "Sir Quackley McDuck" Stern and then kept on the pace as he dropped back a bit. I didn't really prepare for this mentally or physically, illustrated by the 12ish minute warmup with the whole Duckberg All-Stars team, lack of any stretching, and starting a few rows back. I had stomach issues from about 1/2 mile into the effort and got blisters about half way through the race, but overall it was probably good to do this. Also, they had very nice complimentary refreshments afterwards.
I finished in 25th and while crossing the line after the first woman but (because the times are listed as chip times, rather than gun times) I beat her in the results.
6. 159:09 DUCKBURG ALL-STARS (31:50)
===================================
1 26:56 Darkwing Duck M 23
2 28:50 Sir Quackly McDuck M 23 (Ben Stern)
3 33:22 Dewey Duck F 23 (Jilane Rodgers)
4 34:17 Flintheart Glomgold M 23 (Christian Tabib)
5 35:44 Miss Emily Quackfaste F 23 (Kelly Powell)
