Notes
20:26 WU
10:45 + 14:17 CD
Fartlek with Lunau, Shelby, and Raquel on the same campus loop we used a couple weeks ago (the one by Hagadorn & Shaw). Outdoor portion: 3x3:00, 2x2:00 with 2:00 jog rest in-between everything. Coach instructed me not to lead any outdoor intervals today, because Lunau and Raquel have another workout tomorrow, since they're Saturday racers this week.
Shelby and I jogged back to Jenison (10:45) for a 1k interval at race pace in spikes on the indoor track. Our splits were sort of all over the place (79s, 80s, 81s at any given moment...), and we hit 3:21.00 for the full 1k. So we were a tad slow, but this went much better than the last time we did an outdoor-indoor workout. I felt like garbage on that 600m interval at 3k race pace from last time. Did some extra strides pre-1k in order to feel a little more in-sync today.
After the 1k interval, we had 4x200m with full recovery (~2:00-2:30ish). I ran 34.34, 34.34, 33.86, and 33.67. Jogged with Shelby barefoot on the indoor track for 14:17 as CD, and did a hurdle mobility routine afterward. My left plantar is still flaring up, and Keegan gave me grastons treatment on it post-workout. She also recommended staying away from barefoot-CDs for awhile. Let's hope grastons helps!
Post-run hurdle mobility:
Over-unders, 1x ea. leg
Alternate lead, 3x
Bent leg skips, 2x ea.