AM: 8.18k at 4:58/k PM: Hardest workout to date. 3-4 x 5k at goal HM pace. Since my Taipei HM was so fast that makes this workout faster because goal HM pace needs to be faster than Taipei, right? In Taipei did 3:41/k pace overall, so goal today was theoretically 3:40/pace or 18:20/5k, but that sounded so hard, I thought I would try for 18:45 for the first one and be to 18:20 by the last one. Curtis was supposed to join on #2-4. I showed up early to do #1 on my own so I would finish with everyone else because we were going out for dinner afterward. Felt good on the first one, 18:19, people starting to show up for their warm ups, waving hi, no sign of Curtis. Saw Curtis during my break, he was just arriving, not warmed up yet, so I told him to jump in when he could. I started #2 after 5:00 break exactly, after 3 or so laps Curtis jumped in. He as angsty and telling the dozens of people to move out to lane 2 and he was running fast, so we got 18:08. 5:12 rest, I asked to slow down the next one, so we got 18:15 (fast first two miles, then made 88/lap seem easy for the last one). 5:08 rest, and did 18:19 for the last one. Felt tired and wasted on one hand but on the other Curtis was holding me back (because I told him at the start I wanted to go no faster than 88). So this workout went much better than I thought it would. I felt the inside knee, starting on the third rep, but not bad. I could have really used an ice bath. Will run easy Wed for sure! | 