ahhh...speed work.
7 miles with 3x1600 @ fast pace & recovery inbetween. 4:50 am.
warm up mile 1-9:26 (faster than my normal warm up, but I wanted a good base speed to start from
2- 7:52, 3-8:56, 4- 7:56, 5- 9:15, then stink of all stinky, .14 miles into my mile 6 speed work, I got that dumb-bunny cramp behind my knee where my knee brace is. I couldn't run or even walk. I took off the knee brace, then stopped & stretched in someone's driveway, then started back walking, then easy jog, then just ran the next mile at an easy progression. So the .14 was an 8:08 pace, then the next mile was 9:11. I did a speed mile after that to get my 3 speed sessions in. It was a 7:39. Then a cool down jog of 10:23 for .11 miles to get to the driveway.
I was able to run the last 2 miles w/o the knee brace on & w/o any problems. Maybe I need to leave it at home on speed sessions. I don't know. The physical therapist said I'd always need it, but what's the point if it's causing problems? I wear the knee band/brace for "runner's knee."
Total overall pace was 8:38. I felt good running the whole time except for the leg cramp.
Ended up having "one of those days" at work. I was like Odessyus on my Epic journey. Got yelled at by the giant, stabbed in the back by Cyclops, & farted on by a troll. I can't wait for the week-end to get here! | 