AM: (10 + miles, 1:26:44). Ran a little more than 10 miles, but not by much. Tempo intervals (10K - 15K pace: 6:59 - 7:14/mile = 8:40 - 9:00/2000 meters) 3 x 2000 w/2:30 recovery + 3 x 200 w/200 recovery.
25:29 wu + strides on the track, 8:56 (~7:10), 8:54 (~7:08), 8:50 (~7:06), :49, :49, :49, 22:30 cd.
The 200s were so slow ... my goal this summer is to work on leg speed and get these down to the :44 sec pace that I am supposed to be running them!
Overall, a pretty good workout. It was 85F and very hot (I have a long way to "get used" to this heat stuff again, especially since by Arizona standards it is not really hot yet - yesterday it was 100F when I left work and about 90F when I ran my PM run on Tuesday). Funny, the "coolest" part of the run was the headwind on the backside of the track -- talk double-edged sword! We got to bed super late last night because I went to Phoenix with Dean last night to see the ART/Graston specialist there (John Ball is a mircle worker and takes insurance). Graston is similar to what Josse does (scraping). Anyway, he worked on my ankle a lot, since he thought that is what was causing my knee pain (my foot points out to the right when I run -- always has) . OUCH. But it is amazing how much less rotation I am getting on my knee now. I asked him if that what was causing my quad pain, and he said, "no, 70 mpw is causing your quad pain" - I thought it was funny.
PM: (3.5 miles, 32:45). I was very tired and hot and unmotivated tonight.
Happy Thursday bloggers. | 