Walked .5 then stretched.
Met MacK and Steve. Plan was to do 8x hill repeats of heartbreak hill, but given how my SI has felt, and my rheumotologist's admonition to avoid hills, I decided to do the other option my coach gave me: 15-20 x 1 min on/off fartlek AND I decided to just do 15 of them, how conservative of me. Warmed up 2.4 miles, 19 minutes, then a potty break, then started the intervals. It was snowing during the warm up and workout. I'll give paces for the 1 min hard by gps (1-6:15, 2-5:57, 3- 6:23, 4-5:49, 5-5:47, 6-5:28, 7-6:04, 8-5:49, 9-5:53, 10-6:24, 11-5:45, 12-6:00, 13-5:35, 14-5:44, 15-5:27). In the one minute rests I tried to get breathing in control but it never seemed to be quite enough rest. Which is lame since they are equal farlek pieces. Then we cooled down, but in the last mile of the cool down I found us at heartbreak hill, and decided to run up it like it was a hill repeat, so Steve joined me. He was ahead, but I got 1:09, so not bad on tired legs. My SI/ham were sore at times during run, but didn't feel them during hard parts and they feel fine afterward. Ball grab exercise at home. Not sure if I will do core exercises or not, some of them put pressure on my SI. I told myself I wouldn't modify my training if I can't handle the training I go on Embrel, but I don't want to spiral into where I was last year. It's hard to know what to do.
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