A Better Start

Today:
Purpose:  recovery
Distance:  15.2 km
Time:  88' 15"
Rate:  5'  49" per km
Recovery: 2 x 13 mins in river
Weather: sunny, temp 20 degrees, humidity 40%, wind east 15 kmph

Week: 15.2 km,  Nov: 260.95 km
Year:  4665.2 kms in 46 weeks at ave 101.4 km

The hammie soreness from last week has subsided, not quite gone but Ok.
However, yesterday I had some quad soreness from the two long steep down hills on Mt Tennent on Saturday and that needed to be helped today.
I followed last Friday's plan of easy jog from work down to the river for the first of 2 x 13 minutes in the still cool waters of the Murrumbidgee River. A bit of flood water has dropped the temperature a degree or two, and this certainly helps.
Then a run home for lunch, run back to the river for the second session in the water, and back the last 1 km to work.
I'm trying the warm up, cool off, warm up again, cool off again & finally the get warm. Probably not scientific, but I think it will assist.
Part of the problem with the hammies has been the association with the glutes & lower back muscles. Get one right, the rest will follow. So far, so good.
A plus is the water is very mentally relaxing, just stand there or walk up and down on the sand in the river. No one else around normally, so nice and peaceful.