3 mile warm up then we ran 3x1600 at 5:25 with 6 minutes recovery between repeats. I actually felt really good today. I was tired by the last one but it was great workout. I ran 5:25, 5:24, 5:24. Ran the usual 4 miles after weights.
Another gorgeous day to run outside. We ran 3 sets of 4 400's with 90 seconds rest between repeats and 5 minutes between sets. I ran 75, 74, 74, 74 every set. It hurt more than it should have but I was consistent. Usual 4 after weights.
Did my long run today. My arches were killing at the beginning of the run so after 3 miles I sat and massaged them. They felt better after so I went ahead and finished it all. In the middle, I ran 8 continuous hills on the road by dirt trail. It's been a while since I have run hills and I could tell. I was tired by the end and iced my arches a lot.
15 minute threshold today. My calves were really tight and achy once we started the threshold. We averaged 6:04. I was tired but it helped to be in a group. My arches started hurting half way through, really bad. I finished 6 miles before my review. After icing again, I finished another 6 miles. And they still hurt so I rubbed them out and iced a couple times that night.
