The weather and footing outside continue to be frightful, no real end in sight. Lots of ice underfoot to go along with colder than normal temps and a wind chill. I knew from the moment I parked my car that I would be doing all my running indoors. Warmed up on the treadmill (no longer so wretched after the day off yesterday), 4 miles in 29 minutes, followed by a set of drills and then two sets of 8x200 with 100 float (crawl). Five minutes recovery jog between sets. I took splits w/o looking at the watch, running on feel. It could have felt better quite frankly. Legs felt somewhat clunky and awkward, beyond what I would expect for any readjustment to running indoors. Left hammie was sore on the warmup as well and I didn't want to tweak it any worse. Nature of the workout forced me to find a sustainable level of turnover which was a little less than what I had thought myself capable of. The numbers bear this out:
first set
8:12.6 avg. rep 35.8 interval 25.8
second set
8:18.8 avg. rep 36.0 interval 26.3
the intervals slowed down to the 27 second range towards the end of the second set as I squeezed out every last drop of recovery from a scant 100m jog. I knew the first set was just a bit quick, but overall it was fairly consistent.
Cooldown was 25+ minutes on the floor and treadmill, followed by stretching. Left hip felt somewhat sore afterward, as it has off and on since the end of September.
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