Not the most impressive of track sessions, but it'll have to do given the context. In favoring the calf during the day walking around, I strained or wrenched the TFL and IT band on that side, such that I had to get on the foam roller for 10 minutes as soon as I got home. This helped a great deal but it was still twinging during the warmup and a couple of "off" steps during the workout itself resulted in lovely shooting pains over the trochanter. Had to focus on keeping a short tight stride cycle. Chilly conditions, hardly any wind thankfully but temps cold enough that I was as bundled up as I'll ever be for a track workout in tights and multiple layers up top. Not feeling especially energetic, looking to get a mixed workout of threshold followed by turnover. The 1600s were all negative split but wholly mediocre in terms of time, 5:32 followed by a pair of 5:29s. Each one started with a lap in the 85 second range, running on feel to start and this is what smooth controlled relaxed cruising felt like. Pushing it down to 80 or so on the last lap was another level entirely, alas. Less control and more breathing hard. 300m jog between each rep, followed by a 6 minute or so break before doing 4 sets of shorter faster stuff. 300 jog after each 200, 200 jog after each 100 such that each set was two laps total. Splits:
35.6/17.8
35.5/17.7
35.9/17.8
35.4/17.7
the uniformity is suggestive of the fact that I couldn't have gone much faster without coming apart at the seams. Recovery intervals were just as consistent, although a bit slower on the final set. Happily the calf held together through all this, only mild twinges during the second 1600. The left one was a bit sore after the workout though.
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