AM - 15.5 DC Trail. 5xmiles. Met up with Logan and Aaron for a few mile repeats. Ran 3 warm up and then got the legs going with a Tinman mile. The hip hurt a little here and it kind of worried me, but it worked its way out soon enough. Goal for the miles was a strong but controlled tempo of 5:30. 1-5:20, 2-5:25, 3-5:18, 4-5:23, 5-5:13. The odds were down the River Trail from the freeway overpass. And the evens were up and into a decent headwind. Goal was to keep the ups within 5 seconds of the downs - did it. Although I didn't really feel great, the workout was good and a nice one to have done. Next time maybe I'll have a little more confidence with it. Finished with a short cool and then 3.5 more for cool with the team, barefoot. (Barefoot '10 109.75)(Ohana racers 317.75) Went back in the archives to look up 2 years ago - the last time the Circle was rolling - on this workout. I actually missed it because I was getting ready for the Provo River 1/2, but 1 month later (Sept.) we did the same but with 6 miles and I barely kept it under 5:30. So that makes me feel even better, especially since I know I had a little more in me today, but tried to keep running within myself. Weights and plyos this afternoon. PM - 7.5 Club. Just hit the standard loop. Wasn't really stoked about running, but it wasn't too bad once we got going and just enjoyed the run. (Free 294.95)
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