Progression workout on the track followed by some turnover work. Bandied around ideas until just before heading out the door before settling on the cutdown structure to the longer stuff. Originally going to do 200s for leg prep but decided on ins and outs instead after finishing the 3k, in hindsight a wise decision. Overall felt like I was moving well but the stopwatch told a somewhat different story. a disconnect that's become somewhat familiar. More worrisome though was the left ankle which after Sunday's effort in the woods in less supportive shoes was feeling sore and inflamed running in flats on the track this evening. Not something I would have noticed the past two days with the slow paced runs in gunboats. The hill drills might have set me up for this as well, who knows. Same acute medial tendinitis type feeling I've had before, typically some stretching and TLC helps it on its way. Splits:
3:44.1/3:37/3:34
3R
3:30.6/3:29.5 - not much of a progression alas
2R
3:23.3 - felt like a sub 3:20 but not to be
After five minutes jog, did 5 laps of ins and outs with the faster 100s going in 18.7-19.5 and averaging somewhere around 19 flat. Far from fit or sharp right now. Chilly evening but not a breath of wind, a combination which I'll gladly take at this time of year.
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