Met Sasha. James flaked. We did mile repeats. I don't have time for too much detail. Sasha wanted to only do 200m rest, but I wanted to work vo2 max, so we compromised and increased rest to 400 m after #2 because I did in fact need it.
1 - 5:40, 200 rest in 1:51
2 - 5:46.5, 400 rest in 3:57
3 - 5:45, 400 rest in 4:15
4 - 5:45, but only because I was able to pull out an 83 for the final quarter.
On miles 2-4 I had a hard time at the end, but Sasha harrassed me into a good workout.
I am pleased. I would say the pace was 10k goal pace, with current 10k pace at around 6:00 pace.
Glute felt fine, but sore after a little. Update: was at training in SLC all day, glute got quite stiff and sore as I sat for long periods of time. Not a good injury for sitting :) I had the kids try to stand on it after dinner, and Paul worked it out at night. It now feels fine (I'm writing this Wed morning). I ran one mile with Benji @ 9:41, a pr for him by alot, and below my 10minute threshold so I can count the mileage at face value. Then we did 2 striders. | 