I started today off with a 4 mile warmup to test out the foot/legs. Everything felt ok, so I decided to do the workout that was scheduled. My legs were still a bit tight and sore, but the arch pain was gone. So, like I said, I ran 4 mile warmup (7:25 pace) then changed my shoes (put on my new fastwitch flats) and ran over to Logan High track doing some strides on the way. The workout was a ladder of 200,300,400,600,800,600,400,300,200 at a goal pace of 5:20 (dream goal of 5K pace). It was dark and windy, and I ended up running by feel only checking my splits at the end of each segment. 200-:38 300- :56 400-1:17 600- 1:59 800- 2:39 (I was having a real hard time breathing during and after this one, phlem issues) 600- 2:02 (lactic acid is killing me) 400- 1:17 300- 1:00 200- :31.95 (all out) Cool down home T-1:05:10 (7:40) 8.5 miles 154 ave
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