Later afternoon workout due to visit to eye doc; thus ate some calories and took a 30-min nap; then stayed inside due to WC in the low 40's; 1654
Pre-run spin: 8 miles
Run-form drills
2 mi WU with progression to 5K pace (ran in DS Racers)
3 x 1 mile repeats: 5:43, (5 min break due to shins lit up from 1st speed session on treadmill since spring), 5:40 (3 min), 5:30 (treadmill PR for mile repeat) = other than getting back used to dynamics of treadmill and avoiding rolling of the side...felt really good and managable
After 1/2 mi easy pace, went into a 3 miler at MP pace (6:50 pace)
ART (achilles and shin feeling "ok" after; really need to get back to hip work and be consistent since feeling some related things there)
|