A.M. 4x1 mile with Jeff. Wore racing flats. Ran a warmup a little over 3 miles. Then did the repeats on the mile stretch between 1 and 2 of the FRB 5 Miler. The target was 5:20. For Jeff, last half of the last repeat hard so he would get a bit of a workout. So we did it like this: 5:18.5 (the watch said 5:18.9, but it was dark and I stopped it a bit late, max HR 161) - 5:17.6 (Max HR 163) - 5:17.4 (165) - 5:17.8 (168). The recovery was a very slow 200 meter jog. There was a VPB after the first one, which unintentionally increased the recovery time, but what can you do? Jeff sped up on the last one half way through and closed with 72 and 67 quarters finishing the repeat in 4:57. My feet fussed a bit in their usual spots. The left one in the heel and the right one in the metatarsal area. Not enough to cancel the workout, but I could tell the fuss was making the form sub-optimal. Although obviously not too bad since I could hit sub-5:20 miles 4 times with a short recovery and without a red zone visit. Or, we should say, not worse than usual. I have been suspecting that I've had this fuss all along, and just got used to dealing with it by running sub-optimally. Finished the run in around 1:10:50 (total of 10 miles). Then took Benjamin to Grandview and we ran 2 miles on grass (I ran barefoot, Benjamin wore Crocs) in 16:53. P.M. Ran barefoot at Grandview. 2 with Jenny in 19:14. Julia ran 1.53 with us in 14:44. 0.5 with Joseph in 5:18.
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