Notes
Temp 53 Wind 8 mph.
20/20/20 Tempo. Big test this morning and need to be locked in to find out what I need to know. Go into it with some general fatigue, most of it on purpose. Start with normal 20:00 minute warm up jog over to the track. Like the other day, a slow start progressed easily into 7:40ish pace. Did three short, progressive surges today.
Know that problems have been popping up when pace get pushed towards 7:00 flat. So today, objective is to run under control (keep it at 7:30ish to 7:20ish) with strict form, back straight, and stay off my heels. Will take three laps around the track, head out for a hilly loop around The Orchards, then back to finish with a lap or two on the track. First lap felt very, very slow for tempo, but looked down and was at 7:04. Nope! Back way off and spend the next mile and change in the high 7:20s before easing back down to finish the last 6:00 to 7:00 minutes at 7:15ish. Overall average of 7:18 would have otherwise been in line without quick first lap.
Nothing going on with peroneal / calf. Again, some pokes with sciatica / HS, but nothing that was not immediately brought back under control by re-correcting form. Back was very tired by end of run, but to be expected with the additional PTs and strengthening work.
Down = 1.99 miles straight back home at 8:18 average pace. Only 16:XX minutes, but was in get your ass back in one piece mode and call this a win.