10 warmup, 2:30, 5:00, 7:30, 10:00, 7:30, 5:00, 2:30, 15 cool down... scott joined me for the 10 and second 7:30 piece, probably closer to 5:30 on the short pieces and around 6:00 on some of the 10:00 piece... solid workout, the best i have felt in probably ten days to two weeks... finally!
Another meet today.... crammed the circuit, lifting and run into the first thing this because i knew i wouldn't be able to later. At the meet for another 5 or 6 hours today... not great recovery again.
10:00 warmup, 5 x 1 min on (5:30/mile) and 1 min off, 40 min tempo @ 6:00/mile, 5 x 1 min on (5:30/mile) and 1 min off, 10:00 cool down... Still sore but the 1 min hard actually feel better than the steady state stuff... stomach was still not feeling great, but it wasn't terrible. Ok workout.
(Worked at the meet for 5 hours this afternoon... didn't help with recovery)
Ran on Phil's Trail easy, it was raining a little and i was tired and I had to stop three times for GI distress, the stomach has not been feeling all that solid for about a week now.... ugh. Not the most enjoyable run ever, but got out there after driving home for many hours. Definitely feeling sore.