LM warmup (10 reps), 10.31 miles in 1:21:19, 7:53/mi, HR 153, w/ 3 mile warmup, 2 x Drills, 4 x Strides, 5 x 1K @ 5K effort, 3 x 1 min on, 1 min off, & 3 mile cooldown. PU/SU/Leg ladder (7/7/4) & stretching. Sunny and pleasant. Legs completely and utterly dead today. More so than my normal dead leg complaint. Upper legs felt rubbery and like the muscles were already contracted and were just going to say that way. Talked myself out of bailing on the workout about 4 times during the 3 mile warmup. Drills were blah. Had some right foot pain during the skips. Strides were okay...felt like maybe the legs were loosening up a tiny bit. Knowing the times probably wouldn't be spectacular, I decided to run most of the repeats uphill so comparing times wasn't possible. 5K repeats were: - 3:48, uphill, 6:09/mi
- 3:57, uphill, 6:23/mi
- 4:05, uphill, 6:36/mi
- 4:00, uphill, 6:27/mi
- 3:33, downhill, 5:45/mi
1 minute on/off repeats were: - 0.19 mile, 5:24/mi, uphill
- 0.17 mile, 5:46/mi, uphill
- 0.17 mile, 5:59/mi, uphill
So given that I went into this workout feeling dead, it went pretty well. I'll have to wait to see how the legs feel tomorrow and whether they're up for a 14 mile moderate run. | 