lunges

Sam and I got it done yesterday.  24 slow miles at Forest Ridge in a shade over 7hrs.  That was exactly what I needed, some real good slow time on feet.  What a fun time we had screwing with each other and trudging on and on.  We had some unexpected light rain to get the day started but it passed after a while.  We added the relatively short scenic route at the gravel parking entrance twice for good measure.  This is the 3rd straight run where I can really see improvement in my left knee from the lunges I've been doing.  Normally Sam burns me up on the downs but not so much yesterday.  I felt much more sure footed and confident on the treacherous downs, just plain felt stronger.  And what a wonderful feeling it was.  I also felt a difference with the little core work I've done lately too.  I sure regret all the core stuff languishing for a couple of months but it is what it is.  I still feel that I have a good shot at a really good PR at Bandera.