LM warmup (10 reps), 11 miles in 1:21:37, 7:25/mi, HR 158, w/ 8 x 2 minute Fartleks @ 10K-HM pace & 2 sets of Strides/Drills. 1.5 mile walk w/ dogs, PU/Crunches/Leg Abduction ladder (7/7/4) & stretching. Legs still feeling pretty beat up, and the left shin and arch still painful. The fartleks went well, although I ran the first 4 uphill ones way too hard and then was stuck running the final 4 flat/downhill ones way too hard as well, so the legs were pretty dead by the end. Come to think of it, the legs were probably feeling the effects of shoveling and moving gravel yesterday, so perhaps not as bad as all that. | 