11 miles in 7:14 AP Did the workout on my own this morning since Coach D doesn't have an A.M. group today and I can't do the P.M. group due to Young Women's activity night tonight. I told Coach I could no longer do the P.M. workouts because of my commitment to my new Church calling and he invited me to do A.M. workouts with the triathletes starting next week. Perfect. I SO much prefer A.M. workouts anyway. 20 minute warm up, stretching, strides. 5 minutes at half marathon effort w/2:00 recovery (5:51 pace) 4X2:30 at 10K effort w/90 sec recovery (5:37, 5:43, 5:37, 5:37 pace) 5 minutes at half marathon effort (5:54 pace) 25 minute cool down Did the workout on the Big Dry Creek trail which is mostly flat with a few rollers. Effort felt a bit tougher since I was alone with no one to push me, but overall felt pretty good. Left achilles is still very mildly tight and right shin is a little tight. I'll see if I can work them out on my own, if not I may see Richey either later this week or next week. | 