LM warmup (10 reps), 9.75 miles in 1:10:19, 7:13/mi, HR 159, with 3 mile warmup, 2 x Strides/Drills, 15 min @ MP (6:43/mi), 1 min easy, 15 min @ HM/10K (6:23/mi), 2 mile cooldown (last 1.75 on treadmill), PU/Crunches ladder (6 steps), & stretching. 50F & rainy. Aggressive icing last 24 hours significant help to right knee....no pain to start and only some minor feelings of looming discomfort at times during the run. However, left hip was feeling sore today and given that I'm still not completely over the cold (still have cough and congestion) and lost a good week of training, decided to scale back the scheduled workout from 3 x 15 min repeats (MP, HM, HM/10K) to 2 x 15 min repeats (MP, HM/10K) with a shorter cooldown. Actually, reducing the cooldown was because I was soaked and unmotivated to continue running in the rain, and because I wanted to give the legs a break from the pounding on asphalt, so I moved onto the treadmill, which I despise, so I conveniently dropped 1 mile from the cooldown. All in all, a good workout and probably the correct amount to do. More icing of the knee to follow today and increased stretching and self-massage should help bring the legs around.
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