LM warmup (10 reps), 9.28 miles in 1:07:18, 7:15/mi, HR 160, w/ 2 mile warmup, 2 x Strides/Drills, 4 x 2K @ MP/MP-15sec/mi w/ 60 sec rest in 8:20 (6:43/mi - up), 8:22 (6:45/mi - up), 7:42 (6:12/mi - down), 7:47 (6:17/mi - down), 2 mile cooldown. PU/SU/Leg Abduction ladder (7/7/4) & stretching. Partly cloudy w/ some sprinkles in the upper 40s. Left shin hurt thru the warmup and into the first repeat before it finally warmed up and receded. Ran the repeats closer to the MP-15sec/mi effort simply because everything faster and harder will make actual MP feel easier come Saturday. Legs still tired from the 20K Saturday, but this is the last of any fast stuff save 1 MP mile on Thursday. Taper really hits starting tomorrow with runs of 6, 6, 5, and 4 between now and the race. Hopefully, my shin will take that time to mend a bit, otherwise the beginning miles could really hurt. | 