Warmed up 2 miles and then did 2x3 miles at goal half marathon pace. First was 16:19 (5:22, 5:27, 5:30) and second was 16:40 (5:31, 5:36, ,5:33). Calf started hurting by the last mile of the first rep, not sure how much it effected my ability to hold goal pace. The 2nd rep my calf was at a pretty steady sore but not that bad level but I had to work on not limping, so it probably was causing some inefficiency. Definitely wasn't all out today, but calf was limiting my ability to throw in surges throughout the 2 reps so it felt more like steadily grinding slower as the reps wore on and I couldn't adjust faster as well as normal. Been a frustrating injury and makes it hard to know exactly where I'm at vs how much is the calf limiting me. 5:33 pace felt pretty good for the last rep even with my calf complaining. I think that's my floor for Ogden is 72 range, I think sub 70 is unlikely to happen so I should go ahead and enjoy the crossover half the week before as a workout but not all out race and then just go for sub 72. 4 weeks of dealing with my calf strain now, but there's been a clear trajectory in the right direction. 6 miles averaging 5:29 is not bad. I think I'll also adjust my salt lake 10k goal down slightly. Probably start at 5:25 pace and speed up if feeling good. Pm- Mile and 20 minute sauna |