I am one with the levee and the levee with me

Rest. My right knee flared during yesterday's run and I'm letting it rest today.

12 easy.

AM - 6 x cruise mile on the levee, 1:00 rests. 

5:31, 5:25, 5:24, 5:21, 5:20, 5:15

My legs are coming back. Started conservatively and ran a bigger cutdown than I normally do, but I just felt better as I went. The left calf was complaining from rep 2 on, but nothing flared or gave me indication to go easy. Just have to beat that muscle into submission. 

Weather was great. There was frost on my cars but my phone said it was 43°F out. Felt cold. But the wind was down this morning -- rare for the winter. I had this workout penciled in for today or Weds but had to jump on the opportunity for good weather.

12 moderate. 7:09 avg with most in the 6:40-7:00 range following the old-man 1st mile.

AM - 12 easy w/ 15-30s pickups. I didn't keep track of how many, but did a number of pickups from miles 6-9. Needed to get the legs moving. Hips feel terrible. Effort was less then mile pace but faster than 5k pace.

PM - 6 easy

12 easy

Big workout. 3.5 WU, 6400m @ T, 7.5 E, 3 x 1600m @ T (200m jog rests), 1.75 CD.

6400m = 21:29 (5:25, 5:21, 5:21, 5:22) -- Feel asleep on first 200 in 44s

7.5 E = kept pace honest at 6:50-7:05

3 x 1600m = 5:19, 5:19, 5:19

Tough, tough workout, but everything was controlled throughout. I'm mourning the 20:5x shape I displayed a few weeks ago on a 4-mile tempo, but everything is moving in the right direction. PR at Houston could still be in the cards.