LM warmup (10 reps), 11.1 miles in 1:27:47, 7:54/mi, HR 158, w/ 3 mile warmup, 2 x Strides/Drills, 8 x 2 min on, 2 min off Fartleks, 3+ mile cooldown, PU/SU/Leg ladder (7/7/4), & stretching. Calves are the only things still hurting from Saturday.....right lower calf/achilles was a bit stiff, so I wasn't so sure about running this workout. It seemed to loosen up during the warmup so I went for it, but it did tighten up during the last reps and during the cooldown so I hope I don't regret the decision. Warm & sunny today (69F). Much warmed in the sun and I was baking. Legs were still a bit tired from Saturday (and probably from yesterday's dishwasher install). Ran these repeats pretty hard, quite close to the puke level. First 7 were uphill, last 3 downhill, overall average 5:42/mi. Even though they hurt pretty badly, I'm encouraged because I think I ran them stronger than the 20 x 1 min on/off repeats from 2 weeks ago. But maybe that's just wishful thinking. Iced the right calf afterwards in an attempt to makeup for abusing it. | 