LM warmup, 7.65 miles in 56:59, 7:27/mi, HR 155, w/ 2 miles warmup, 2 sets of Strides/Drills, 5 x 1K w/ 90 sec rest in 3:34 (up - 5:46/mi), 3:45 (up - 6:04/mi), 3:40 (up and down - 5:55/mi), 3:34 (down - 5:46/mi) , 3:32 (down - 5:42/mi), average 5:51/mi, 2 miles cooldown & stretching. From sunny to rainy (47F). Left leg still doesn't feel right. Not really pain, but certainly discomfort. Mostly along the outer thigh and quad....just kinda feels funny. Attacked with the roller this morning and will do so again tonight. Once again, after the warmup, didn't really notice it again. Quite nearly a puke run. First 1K was way too hard and fast....#2 wasn't much better but was the only one below predicted flat 5K pace (5:57/mi). Third one included a brief unschedule dry heave stop of about 10 seconds, and also included the turn around to head back down. Holding pace on the flats and even going faster on the downs was not nearly as bad as trying to run fast uphill....do I need a set of refresher strength hill repeats? Anyway, averaged well below and pretty close to my best predicted 5K pace (5:50/mi, from my last flat half-marathon), so I'll just chalk it up as a good sign. Now I remember why I prefer longer races....these speeds hurt. Today, the final 365 day countdown to becoming a Master's runner begins. Ugh.
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