Attempted 6 Mile Tempo – 10 Miles Total

3 Mile Warmup 6:47 Pace

10 Second Strides (60 Seconds Rest)

1. 5:28
2. 5:14
3. 5:20
4. 5:13
5. 5:27

Total Average Pace: 5:20

45 Second Stride

1. 5:52

5 Mile Tempo (6 Mile Tempo Abandoned)

1. 5:33
2. 5:32
3. 5:31
4. 5:34
5. 5:46

Total Average Pace: 5:35

90 Second Recovery Then Hard 1 Mile

1. 5:23

The intention was to do a 6 mile tempo. I knew going in that my legs weren’t 100%. My right calf and left foot were banged up in particular. But I’ve trained through aches and pains before and they eventually went away. When I started the tempo I wasn’t able to push off very well using my right calf. I also was not able to push off really well using my left foot. Over the last 2 days my left foot has increasingly become worse. I sort of muddled through the tempo run until I could not maintain pace without putting undue pressure on my left foot and right calf. So I took a 90 second break on the 5th rep and decided to go hard for 1 mile. Unfortunately this turned out to be 5:23 pace. I’ll just have to file this workout away and forget about it since I know I was not 100%.