I finally scored a good sleep, 80%. I feel strong although my low back and my right ankle are in pain. I am also starting to have achilles tendonotis in both legs. In the morning I check several YouTube videos for recovery. It looks like I did many things wrong. First and most important, stretching should be dynamic and not static. Second, I need to increase the strength and movility of adjacent muscles. I have a long way to go in front of me.
I listened in a podcast another interesting book, "Atlas shrugged". While running I was listening to a podcast about increasing endurance and strength. It looks like you have to cool down through your facepalms during the rest/recovery.
The weather is very hot, but the wind that is blowing is really cool and running in the forest is absolutely an enjoyable thing. At least, today I had a really nice long run.
Today I am going to repair my old watch Fenix 2 and also one of my running windstoppers.
In the evening we will have a barbecue.