When I got to RunTex this morning, I was still tired - both from a relatively late night last night, and from Sunday’s race. Pushing that extra few percent really does take it out of you. Did some pre-run stretching, focusssing on my ITB since it had been a little tweaked during the final stretch of the 5K when it was bracing against those lateral wind gusts.

Anyway, we did our warmup run down to AHS again. I wonder when we get to do some of the more unusual workouts, like the wicked hill I keep hearing about? Anyway, the first mile went by in a way-too-fast 8:00 flat. We slowed down a bit after that for an 8:22 overall pace. Still, I wasn’t breathing too hard when we got to the track. Maybe there’s still some rapid rewards waiting for me at the 5K races, eh? Did the usual mile of drills without any significant trouble from my ITB, which was good.

Then it was on to the circuit. We did what’s become the standard - 800m run, followed by 10 each of the step-ups, push-ups, sit-ups, jump-ups and, lunges - er - lunge-ups? Anyway, my first 800 took 3:55 for a 7:53 pace. Number two was 4:17 for an 8:37, and number three took 4:27 for an 8:57 pace, probably closer to where they all should have been. After the second one, I took a minute and asked Gilbert to clarify how fast we should do these, and he said, “Pretty easy.” I asked if I should be doing my 5K pace, thinking that that was slow for 800s, and he looked at me incredulously and said, “No, easy! 75% effort, maximum. And next time, you do them easy, and you do four of them, no resting.” So, I really have to watch my speed next time around.

Cooled down, then ran back nice and easy, 9:00 pace. Had to stop about a third of the way into it to do some more stretches. I’m probably not doing enough on race days - I’m getting better at stretching right after the race is over for a while, but I think I need to do more during the day as well.

Total mileage: 6

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