Hill workout - warmed up for 1.25 miles at 5mph (TM 1.5%), then:
Started at 5.5 mph with a 1.5% incline, then adjusted the incline every 1/4 mile as follows:
1.5, 2, 2.5, 3, 3.5, 4, 4.5, 5, 4.5, 4, 3.5, 3, 2.5, 2, 1.5, 1, .5, 0%
Then I cooled down for 1/2 mile at 5mph (TM 1.5%). This was different from my last hill workout where I ran 1/4 mile hill repeats. This was more of a sustained effort - I would call it a "tempo hill workout" if such a name exists. (I must confess, it got pretty hard in the middle, and I took three 10-15 second breathers after the 4.5, 5, and 4.5% sections.) Logged all mileage over 4% as "fast miles" as the effort level was comparable to fast running.
Had a weird thing happen at the beginning of my post running stretches. Had just stretched my calfs, then started stretching my quads (standing on one leg pulling the foot on my other leg back towards my butt), and I got an excruciating intense pain near the inner bone 3-4 inches below my right knee of the leg I was stretching. It was debillitating and almost unbearable - I could not stand on it, or move it without it HURTING BAD! I was thinking crap, is this a stress fracture?! The pain started subsiding after a minute so I hobbled to the stairs and gingerly started stretching my hamstrings, the pain subsided more, and after about 5 minutes the pain was ENTIRELY GONE! Well, I finished my stretches (except for my quads), took an ibuprofen just in case, showered up and went to work. The only think I can think is that I somehow pinched a nerve?? Some weird combination of leaning forward hard to stretch my calfs, then torquing something during the one legged quad stretch?? Well, I'll be more careful next time for sure. Am so glad the pain went away - hope it never returns!
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