Notes
Great workout. I felt smooth and relaxed. 6 x 400 @ 86, 86, 85, 84, 84, 84 with 200 rest. Next up one mile hard at 5:52. This was tough as the wind kicked up to 30 MPH for the rest of the workout. I had to fight hard going against the wind. Next - 4 x 200 with 200 rest. I gave myself a break and did the 200's with the wind at my back. 400 rest before and after the mile. Finished off with 6 x 100 eccentric strides.
The warmdown back to the house was difficult. First off, someone swiped my 2008 Boston Marathon long sleeve top. I took it off after the warmup and left it on the side of the track. I couldn't believe that someone had the nerve to rip it off right while I was running. It was a cold jog back to the house. I didn't let it bother me. I figure maybe whoever took it... perhaps someday if they wear it enough they will be inspired to run?
My real problem was the Achilles. The were killing me on the warmdown. I wore my New Balance 826. Six weeks ago I couldn't even run easy in them because of the Achilles. So today I found out I have improved, but not enough to wear these shoes again. I have to retire them for now. I was limping around the rest of the night.