Saturday

Legs and butt were a little sore from yesterday, everything else felt alright though.

Got up early and met the group at 0650 for the weekly long trail run.  Quite a few people out.  We all started at the usual 0700 time.  I started at a decent pace running with a couple of the usual guys along with a new kid in VFF.    The two guys I knew talked for probably 40 minutes straight about the problems they're having with their high school senior children's college applications.  Not exactly the conversation I was hoping to listen to this morning haha.

Maybe 3/5 of the way, I turned off to take a longer and harder path.  I wanted to add a mile or so to the usual ~9mi lap.  The longer path adds on ~.25mi.  I followed that up by adding on another trail that tacked on another ~.5mi.  Still ended up running all the major hills in the forest, even with the addition of the other trails.  Legs felt good.  Finished in 1:22.

After eating breakfast and recovering, I did a couple sets of overhead-squats holding my 10lbs "rifle," a couple sets of squats with my 50lbs ruck on, and couple sets of unweighted lunges.  And then for burnout, I did unweighted squats with a calf raise at the end up my legs hurt.