Lunch: 4 very slow miles Avg 4:12, quad seems to be feeling better, but legs aren't feeling all that great. The 10K really took more out of me than expected. Kind of a downer, but I guess I have to expect that on high mileage weeks. Hopefully, the easy running that past couple of days will help me get through the week. Added 4x40 meter hill sprints @ 80-85% effort, w/walk downhill recoveries.
PM: 12 miles + 1 tempo mile + 5 mile repeats @ 5K + 30 sec. on my hilly grass mile loop. Plus 6x30 sec @ 1500 meter race pace (probably in the rain) to be continued.... Well, my workout was kind of strange. Between the first interval and the last 4 miles the temp dropped from 75 to 55! I really struggled with the workout and opted out of the 6x30 sec @ 1500 meter race pace because I had ZERO energy toward the end of the workout. It's rare to feel like you can't take another step. I felt like I had motion sickness. A couple reasons for zero energy may be: I ate very little because I was so busy with work today, low avg sleep, lingering affects of race from Sunday. Nonetheless, managed the following: 6:23 for the tempo, then 6:04, 5:44, 5:45, 5:49, 5:46 for the intervals. Finished with a very very slow cooldown and finished with 11.40 total miles at an Avg of 7:24 pace. I zipped over to the China Buffet to refuel. Feeling slightly better, but not great. Looking forward to another couple of really easy running days. Managed to hit the abs with some exercises.
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