S - 1/2 Clif bar, water, Tussin Feeling a little congested/coughing this morning. Ran 12 miles (six of them along the C&O Canal, the rest was mixed hills through Rosslyn/Arlington) in 1:32:30 (7:42/mi pace). Average HR was 162. I read that it was suggested to do long runs at 30 seconds slower than goal race pace (mine being 7:10), so today was about average...cutting myself a little slack because (1) feeling sick and (2) feeling sore from Wednesday's lifting/FFX routine. 2 sets: 25 straight leg crunch 25 side crunch (each side) 25 straight leg lift 25 straight leg toe touches I played Le Havre (board game) with Rob. I liked it, but I lost (as usual). Ate some salmon, broccoli, and mashed potatoes for lunch. Had left over pho for dinner.
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