AM - 24 minutes on the treadmill incl. 8x minute at 11 mph with minute jog recoveries at 8 mph. Felt reasonably good despite the usual morning stiffness in the right leg.
PM - 40 minutes incl. 8x200 with 200 jog/float recoveries. I had all kinds of grandiose ideas for the second half of the "quality double" but in the end, a combination of chilly windy conditions, fatigue, and a torqued right leg forced me into choosing the most basic and lightweight of options, i.e. glorified strides. Took a while just to get out the door which is never a good sign, raw with overcast as rain approached. While doing drills I realized the right TFL/iliac crest area was tight as a drum which made this even more of a chore. Dragged the leg through 8 laps of ins and outs but I'm not so sure it was such a great idea. Tried to float rather than crawl on the recoveries FWIW. Had the wind at my back for the faster running, although that's a relative term here. Utter lack of turnover exacerbated by the hitch in my giddy-up, lots of rolling and direct pressure on the glute/TFL/IT band afterward and boy was it needed. Splits:
38.5 (58.4)
38.6 (55.6)
37.8 (55.5)
38.2 (54.4)
38.4 (54.7)
37.9 (54.7)
37.8 (54.8)
38.2
last 100m in 19.5 into the wind, scintillating speed there.
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