18F, track was about 20% covered in lane one with snow/ice. Indoor warm up. .75 walking on treadmill, 12 minutes of good stretching. Ran 4.5 miles easy, meeting up with Josse and MacK halfway through the easy stuff, said goodby to Josse, earned my third star at the Chevron, then we did a marathon pace mile, I changed shoes to my Saucony A2 racers, then did 4 strides on the track, earned a 4th star (this shows where my nerves were). Striped down to just shell of gloves and one shirt. Then started a 2000m time trial. Goal is to run it even or negative split. I really wanted to go 6:00 pace, since I felt close to that, but thought this goal might be stretching myself a little, and the goal may be at odds with the negative split effort. So I thought, 93, 90,89,89,89 would be perfect. I had to swing wide 2/3 the way through one curve to lane 3 because of the ice/snow. Also some patches in lane 1 elsewhere I just ran through. 1 - 89 (I go into the 200m at 42-43, and say out loud, dang it! too fast), pace felt right 2 - 88 - threw hat off, then instantly wondered if that was a good idea (it was fine) 3 - 89 - starting to taste that acidy "you're doing a short race" taste in my mouth 4 - 88 - MacK joins me ahead of me, was the perfect rabbit, 5 - 87 - MacK joins me just ahead the second half of this lap I was ecstatic as I finished to be sub 6:00, but now I am looking back, thinking, I could have done this faster (I know this because there was no dry heaving or crying at the end). Isn't that typical me? So unsatisfied. But, I am satisfied, and so grateful to have run my first sub-6:00 mile since my AS diagnosis, and to be bouncing back, and to be able to train, and to have friends to join me, to cheer me on remotely. Every speed workout I can do is a gift. When I got home, I just stared at Paul for a few minutes as he chatted to me about sundry topics, and he's asking why I'm looking at him funny, then I break down and say that I was just waiting for him to ask me how the time trial went. Then he got the conversation on the right topic :D Bonnie wants to know how I am feeling afterward: I don't feel any SI or ham issue, just deadleggy in my cool down. I have soreness on both sides of my back and in my hams from two different new exercises my PT gave me yesterday. I feel hungry for more, but done for today. How's that? I am supposed to do core today, but with the PT exercises yesterday, I think I will keep things super low impact and do a yoga/low impact core combo later today. | 