8 miles with 4 at threshold pace and 8x30 secs on/off. Frustrating tempo miles. :( I met up with the Cambridge girls for this one. One of them mentioned the day before they would be doing 7:15-7:30 pace. Wrong! I tried to keep up, but they were hitting sub 7 the first mile and dropped me. I ended up going out too fast because I tried to hang with them, so the last three miles were pretty sloppy. Splits were: 7:10, 7:30, 7:22, 7:23 for AP: 7:21 min/mi. This is slower than my AP for last weeks 5 mile tempo (7:16 min/mi). I am starting to get frustrated. I want to be back at sub 7 AP for tempo like I was before injury. It feels like I'm stagnating now. I'm hoping today's slower pace is a result of my hard week last week and Saturday's 10 MP miles. This week is supposed to be a recovery week for me.
My 8x30 secs on averaged 6:18 min/mi. Finished up with some PT and core. Did a lot of focus on hip and ankle stability work.
I'm thinking of dropping the 5 mile race on Friday. I don't think it makes sense after seeing how fatigued my legs were on today's run. I'm thinking it might be smarter to do 3-4x0.5 mile repeats later in the week. I'm wondering if I need some faster intervals to get my legs going.
On the bright side, this run was more about fatigued legs and not some tweaks in my right leg that seem to have been popping up so frequently. Glute and behind the knee pain are virtually gone!
PM: 70 mins waterjogging. Wu, then ladder: 1,2,3,4,5,5,4,3,2,1 mins hard with 1 min easy, cd.
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