ONE. I need to find a proper warm up, something that will thoroughly lubricate my joints, warm up my feet and ankles, and help me get ready to start running. Any suggestions would be helpful.
TWO. I need to try running at the beginning of the day whenever possible - although I like to run near sunset, the sidewalks and asphalt have been baking all day. The surfaces do cool down somewhat, but it's still not as nice as cool concrete under my soles. Sonoma's just going to keep getting hotter.
THREE. If I miss a few days of training, I need to back off a notch and take it easy. Pay more attention to what's going on. My feet and ankles were a bit cold/weak/tired today and I probably could have done less. My swimming coaches used to tell me that if you miss one day in the pool, you have to make up for two days' training lost.
FOUR. I don't drink enough water or hydrate myself enough. Headaches during runs just don't help with the enjoyment factor.
That's about all I have for tonight. It felt good just to get out and run, but