Morning run with Ally, 800m warmup then a little stretching, then Arctic Circle. Avg. pace, Ally's calves were sore and I stuck with her, we stopped at the turnaround for her to stretch, my knee was mostly fine, but after the first mile it hurt on and off the rest of the run. Afternoon practice, warmed up 2x on track, did agilities (doing butt kicks and high skips made my knee hurt so I only did them on my right side) and stretched as a team. Then we did a big grass loop warmup for our speed work. We did 2 sets of 5x200m repeats at 800m pace with 100m jog between each rep as recovery. Goal pace was 36 sec. (for a 2:24 800m): *First set: 34, 35, 36, 35, 34. Didn't really know how fast to run for a 200m, so I didn't do a good job of keeping my times consistent. All were at or below goal pace though. *Second set: 33, 36, 35, 35, 33. Wore my spikes for this set, so my first one was out of control! I didn't know I was running that fast, then I tried pulling back a bit for the next one and did it a little too much. 4&5 I was happy with keeping them consistent, then coach told us to get our fastest time on our last, so I went all out and tied with my fastest one. After, I lifted, 3x10 of leg extensions (7), leg curls (10), lat pulldown (3) and in/out/mid calves (90). extensions hurt my knee so I decided not to do them anymore. 2x10 of squats (95), bench (55), back & abs (10). Pretty tiring, then I went out and did a 2 mile cooldown (DI loop), just to get my legs moving after workout and lifting. Iced knee when I got home.
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