Running 1:20:00 [3] 14.91 km (5:22 / km)
shoes: Mizuno Wave Precision
New pair of shoes in the mix! Mizuno Wave Precision. Although I think that going with low drop shoes to lightly stretch my plantar fascia is a good idea, I've settled on the strategy that while running, I should aim to take the strain off as much as possible, hence the Precision, a lightweight trainer with a whopping 13mm drop. Calves, feet, should be happier in these shoes, and I can focus on light stretch when not putting huge amounts of force into the bottoms of my feet.
So, new shoes in tow, busted out for a ladder workout, 4-5-6-7-6-5-4 with 3 minutes rest at rocket pace. Well, not really rocket pace, but, I've learned that there is a really small pace difference between comfortable hard, and pretty damn hard, and that concerns me. Averaged paces like 3:41, 3:49, 3:38, 3:41, 3:53, and 3:50, though the last two had some sustained climbing in it. I'm pleased to know that the long 7 minuter was the fastest, and I think I could have solidly maintained that for another 3 minutes, giving me a relatively comfortable sub-10:00 3000m time. So, not all fitness is lost.
Just, most.