Notes
Temp 30 (30) Winds Calm.
6 x 1:30 Minutes @ 5K with 3:00 Minute Jog Intervals. Starting to come back together. Tender spot behind big toe on left foot getting another day of ice. Mild soreness in upper calf and shin on right leg when rolling out of bed, but start moving and it goes away by the time I get to the kitchen.
Up = 2.59 miles at 7:48 average pace. Loop the neighborhood, over to the track, and take two laps surging two of the straights.
Have not done a classic track interval workout for quite some time. Plan is to ease back into it with a 1:2 ratio.
Average paces: 6:09 / 5:50 / 6:04 / 5:58 / 5:54 / 6:04. Original plan was 5K effort. Was not checking times, but could tell #2 was fast and that I was good to push 5K/3K this morning. Turns getting more difficult, but still holding together fine after #5, so cut the last jog interval to 1:30. Running in outside lanes, so not full laps. Last five closer to even effort than numbers indicate as track positioning resulted in less turning on #2 and #5 and more on #3 and #6.
Down = 2.25 miles at 8:06 average pace.