12.93 miles in 1:40:52, 7:47/mi, HR 148. 28:46 min warmup, 3.40 mi, 8:28/mi, HR 143. 12 x 90 sec Hill Repeats w/ downhill rest. 25 min cooldown, 3.40 mi, 7:20/mi, HR 146. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .24 | 6:11 | 152 | 170 | | 2 | .24 | 6:21 | 159 | 171 | | 3 | .24 | 6:08 | 160 | 173 | | 4 | .25 | 5:59 | 160 | 174 | | 5 | .25 | 5:59 | 160 | 173 | | 6 | .25 | 6:01
| 152 | 172 | | 7 | .25 | 5:55 | 160 | 173 | | 8 | .25 | 5:55 | 160 | 173 | 9
| .25
| 5:58
| 158
| 172
| 10
| .24
| 6:20
| 158
| 172 | 11
| .24
| 6:08
| 158
| 172
| 12
| .24
| 6:07
| 159
| 172
|
Tough day. Woke up tired again. Warmup started off okay but slow. Left hip (site of sore adductor that felt pretty good pre-run) started "snapping" on the outside for a few minutes about 5 minutes into the run. Last evening, I'd discovered that there is a tender spot on the outside of my hip/leg near where the snapping was occurring, and from the research into the snapping phenomena, it seems I've got an imbalance in my flexibility between my abductors and adductors. Makes sense because the adductors are pretty sore and difficult to stretch well. Got through the warmup and to the hill. I wanted to get the workout in and the adductor felt better than it had since Tuesday's session, but part of me wondered in the wisdom of this workout. All that meant was that my heart wasn't really in the first few. They felt sluggish and I lost good breathing early in each repeat, something that doesn't usually happen until the last repeats. Interestingly, my average & max HR for the repeats is a few points below other recent Hill sessions. Halfway through, got a bit mad at myself for wavering and committed to finishing as strongly as possible, which worked mentally until the last few, when I got cautious again about not straining my adductor. Average pace of 6:05/mi, which I was shocked to discover afterwards was actually better than last week's pace with 2 extra repeats this week. Kept the cooldown easy and started feeling the sore adductor again for the last 15 minutes or so. I'm pretty sure I've found my ragged edge. I'd guess I'm close to getting into the overtraining zone, needing a bit more rest, and with some minor injuries that could really flare if I'm not careful. Luckily, next week is travel for work, so I was planning on a recovery week anyway. I'll take the long run this weekend easy (pace-wise) and cut things back next week to get myself away from the cliff.
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