AM: elliptical for 45 min, 1.5 hour massage with Anthony PM: 5.75k warm up, then 10 x 800m on the 4 min, 2:50 goal pace per coach, wanting to keep pace mellow because of thrashed legs and important long run with tempo coming up this Saturday. Heavier headwind on the back stretch than we have had in a while, so I ask Ali to take the lead on the even ones and she does. Here's my splits: 2:49 (easily the hardest one), 2:49, 2:46, 2:49, 2:48, 2:47, 2:46, 2:46, 2:42, 2:40. My SI (left, it was my right SI that waylaid me for 2009) started to niggle in the 9th, could feel it in the 10th but not hindering. This workout awakened the soreness from the race. Ali helped me successfully go around the Fotan racecourse loop for the cool down--didn't get lost! After the workout I met with Angela and she showed me several new core exercises, since the ones I have been doing are seeming too comfortable. I will definitely be challenged by these new ones :D | 