Notes
Temp 31 Wind 2 mph.
Track Speed Work. Two issues. (1) Odd schedule resulted in nearly sixty miles in seven day period last week. (2) Twisted knee walking down stairs yesterday. Some strain on ligaments and hurts to bend past 90°. Otherwise fine and not the first time this has happen. Always been good to go in past as long as I was mindful of situation and went on about my business in the right way.
Jog to track at 8:58 average pace. Short drill set to prime. Some glaze on track from fog freezing. Alter workout to avoid having to run fast through turns on tender knee. More of a "speed development" format than "speed work". Go eight laps in middle / outside lanes with 5K-3K effort on the straights and jogging turns. Struggled at first to get stride length right. Noticeably longer ground contact time on tired legs. Was better on west side of track than east side (better lit). All said and done, almost all of them topping out at 6:30ish-6:25ish. No knee issues. Easy jog home at 9:16 average pace.