Slow to fast

I took Friday through Sunday off and just ran 4 miles today at lunch.  My hip didn't hurt during the run but I could feel that any quick acceleration could strain it again.  I need to take it easy.

Three miles around the BD 5k loop.  This was a short run because I wanted to make sure not to strain whatever hip flexor muscle was hurting.  It felt good and now I think I could do a track workout or a tempo.  I won't be playing frisbee all week so that will ensure I don't accelerate too fast.

5 mi tempo

6:41, 6:47, 6:44, 6:46, 6:43

Felt good but my hip was a bit tight. No pain.

6 miles in the evening along the Sandy Rail Trail.

6 x 800m with 400m jog
2:55, 2:57, 2:58, 3:00, 3:02, 3:11

How about some positive splits.  Not intentional.  The last two laps were extremely difficult for me.  I just blew up at the end.  I did the workout at the hottest time of the day (4:00 PM) on the hottest day of the week (78° F) and didn't bring any water.  The heat killed me.  My HR monitor recorded the highest rate ever at 195 bpm.

Had a nice slow jog on Saturday night on a new route.  It was very pleasant.