am--3 First real weekday morning run in quite a while. Felt decent. With my little roll back from the PF, I lost some fitness. So I'm going to try and spike the fitness a tiny bit this week. Also, I fell off the soda wagon this week, so here goes day 1 again. pm--5.25 A workout to quicken the legs a bit. 1 mile warm-up followed by 1 mile @ 10k pace w/ 5 min. recovery, .75 @ 2 seconds faster than 10k pace w/ 4 min. recovery, .5 @ 4 seconds faster than 10k pace, .25 @ 6 seconds faster than 10k pace. I adjusted the pace for what seems like my current fitness. Twas a hard workout. What seemed comfortably hard 3 weeks ago now seems downright hard. Hope the quicker pace doesn't irritate the PF. Icing as I type.
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