Notes
Out until 4am last night, and woke up late, didn't get out of bed until 2pm. Wasn't feeling that hungover but definitely lethargic. Plan was to do 21K with last 9 at half marathon pace (4:00). Conditions were pretty good, ended up doing most the pace wok in TT. There was some wind from the south and west so first half was into the wind. Right knee achy from the start but didn't get any worse when I picked up the pace. I think it is preventing full extension and flexion of my leg so steps appeared choppy with higher cadence. And there was a fear of opening up my stride too much. It also started to get dark on the way back and for some reason I never am running as fast as I appear to be in these conditions.
The pace work started out real sloppy as I just couldn't get anywhere near the goal pace. Tried picking it up after the first km but my body just refused to give a solid effort. Took GU after 15K which was hard. Also had to be careful of some ice going into and out of TT. Body finally started responding a bit better on way out of TT but still refused to push hard enough to drop pace below 4:00. I continually felt like I had another gear but would use it and then ease up pretty soon after. Last km didn't really feel any harder than middle kms and had no problem going into a jog immediately after.
Muscles weren't really sore after and at no point did I feel any tightening up during the pace work - it actually felt like a pretty manageable tempo. Right knee was really sore however when I entered a jog to come home. Its sore walking around after and really hurts when knee moves around 90 degree angle. Not sure how to go forward from here as I think it was partly responsible for my lacklustre effort today.
Ended up averaging 4:05.4 which was a disappointment but also is about the same pace I averaged in a similar workout in 2015 2 weeks out from Scotiabank.