Castlewood could make for two trail marathons! But not today.

RUN: 20.5 miles in 4.5 hours, roughly (my autopause was on for a while)

This started off as a group SLUG run, which reduced to a run with TH and TV, then further reduced to a run with TV. I'm happy for the variety. And happy to see TH again! So much to talk about.

I wanted 20-25 today, and when we finished I could have peeled off another 4.5 miles. Thinking/knowing I can do it is different from actually doing it though.

We stuck mostly to the hills of Cwood and I worked on my down hill technique. I'm a little wussy on the downhills but with the added strength from plyos it's getting better. But I'm still hurting the patella tendon when I descend and that's cause for concern.

In talking about the Cwood trails, I realized I could plan two separate marathon distance runs out here to fit my goal of a trail marathon in all the STL parks. Babler, L&C, Greenrock, and Chubbie are already done. Leaving Cwood, Lost Valley, Queenie?, and what else? A marathon could be run in the hills of Cwood using the Skippo route, and a separate route using the river run/Al Foster connections. Hmmmm....

Great run, no problems aside from my poison ivy rash distracting me. I ate on the q45, and probably ate too much brekkie again. However my recovery meal is much better than it used to be--I don't get home ready to pass out. In run nutrition was a powerbar, a lara bar, and 2 gels and we ran roughly from 8am to 1pm.

On the way home, I started thinking about this progression versus the Potawatomi progression. I feel like I'm ahead of the curve, I'll have to look. So I'm getting crazy ideas about PR's and sub-12hr races...

NUMERICS Total time 15:44
SWIM 2hrs and 4900y
BIKE 3:50 and 64.20 miles
RUN 7:18 and 37.50 miles
STRENGTH 2:36

So happy to see the swim numbers up!