November 27, Friday

2 mile warm up

200m, 400m, 600m untiimed to get fully warmed up and loose.

800m in 4::34

2 x 1000m  in 4:54 & 4:48

800m cool down

5 miles total

The original goal as I headed to the Cinders was to run some 1000s in 5 minutes or better.  I noticed  a very unfamiliar ache in my right knee as I was driving, and it continued to hurt as I started to warm up.  I can’t remember how this started, and I don’t think it has come from running. But it was quite painful, really.  So, I was hesitant and did a really slow, long warm up hoping that it would abate as my body heated up.  It turned out that lateral movements were the most painful and straightforward running was not so bad.  Still being cautious, I decided to choose the ladder rather than go directly to the thousands. By the time I got to the 800m segment, I was feeling very loose and relaxed and ready for some significant intervals.  In the end it seemed like it was enough to get in two of the thousands in under five minutes and call it a day.   Not bad under the circumstances.

Back home for ibuprofen, ice, chocolate milk and Thanksgiving leftovers

STATS are good except for inexplicable knee pain.