Thursday, 18th - Tempo Run

Warmup:
Slow jog around block.
15 squats.
20 butt kicks.
20 high knees

Workout:
Goal: 22 minutes @ 7:50 pace
Actual: 22 minutes @ 7:49 pace (2.82 miles: 7:51, 7:50,7:47)

Cooldown:
walk/jog 300 meters
10 minutes stretching

Analysis:
Ouchy.  My legs were not fully recovered from Tuesday's double workout.  My right calf still was a little tight when I started and then totally cramped up a few minutes in.  I stopped and stretched it out and then continued the run.  I went far enough that I ended up running up a hill around the half way point and fell behind the pace and had to go faster to make it up.  With about 4 minutes left in the run both my calf and my hip got cramps, I pushed through and finished, but it hurt!  Fortunately it was only cramping pain and no joint or ligament pain.