I met Ali in SF riverbottoms. We did a 3 mile warmup then 2x10minutes at threshold with 2 minutes rest (goal pace 6:15). first set -1.64 miles, 6:13 first mile, Ali was tough and stayed with me for the first mile, then .64 in 3:55 (6:06 pace) - I went 8 seconds too long!, this first 10 minutes has a slight downhill, 2:06 rest
second set - 1.63 miles, 6:13 first mile, Ali fell back after about 1/3 mile, .63 in 3:55 (6:17 pace), I went 8 seconds too long on this piece on purpose to make them even in time, this rep was in the opposite direction, so slight uphill I wanted this workout to be only medium effort. The effort was more than I wanted to keep pace, but I hit my desired pace. I was going to run 10-11 miles but I cut it a little short in an attempt to not tax my legs too much before my big Thursday race. Perhaps my legs are a little tired from the squats I did last night. Ave pace 8:13 weight 122 PM: Dr. Brady Top 3 pains: 1 - Right hamstring (still tight on Saturday workout, generally tight, not full flexibility), he worked out extensively
2 - both achilles tender, increasing as day goes on, no pain at all while running, he worked out calves and tendon areas, even the front of my calves, I have two nice bruises from them 3 - behind left knee (pain from last Thursdays runs, still a twinge or two per run there, but not major) I don't remember him treating me for that. He showed me some more strengthening exercises for my legs, and we discussed whether these were or were not bad to start in the middle of a training cycle. He said the weights are so light they are not a weight training exercise, but an introduction to strengthening exercises for my legs. He chastised me for running all my miles on asphalt but there really aren't good dirt roads around here that I know of. I am going to keep my eyes open for some though. There are so many farms and fields there must be some flat ones I am just not SEEING.
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