Notes
I know I'm squeezing in too much, I want to get in some hilly trails, a speed workout, and a long run before giving myself 3-4 days relaxed before headwaters. And my plans to visit my grandma tomorrow were moved earlier so that means today's the day for speed. Plan was 4x1200 at maybe XC race pace. I thought this would be an easier introductory workout to faster paces and maybe I'd even through in some hills afterwards. I was wrong.
WU: 2miles, my ankles were stiff but that could be explained by the singletrack 2 days ago and some near twisted ankles. What I didn't appreciate was a tight left hamstring.
1/2mile tempo: I wasn't planning on starting with a tempo, but I got to the XC course and decided I should go to the bathroom first, so I tempo-ed over to it.
1) 4:01, 5:22pace: This feels like a sprint and I slowed way down on the inclines. Good news is my hamstring wasn't an issue, bad news is my calves felt tight afterwards like they did after last week's grass workout.
2) 3:58, 5:19pace: Feeling a little more relaxed and under control, certainly a far cry from feeling I could maintain this for 4miles.
3) 3:55, 5:14pace: Going faster feels better now, though tiring. But by the end I feel like I'm avoiding using my calves as much as possible and afterwards they are very stiff. I decide to end the workout to prevent further damage and maybe still squeeze in a long run on Sunday (#cotslr).
CD: On my normal warm up, I've passed by this trail that goes to a disc golf course many times and I finally decided to check it out. It fulfilled my expectations but not my wants. It was very hilly (which may have been a poor decision on my part with lame calves), but the consistent singletrack wasn't there. Lots to explore and lots of steep wooden stairs. Maybe worth another look when I'm not tired but like the trails on Wednesday, I don't regret not running here months ago. Otherwise a simple cool down, oddly my hamstring felt the same tightness again.
Unsure how ready I was for a workout today, maybe I just needed to avoid 4 miles barefoot triggering the same muscles muscles from a week ago. I'm glad I got some speed in though and I'll have all of August to do some more.