Most of the day the hamstring is still tight. After work I have to foam roll it thoroughly and eat a snack of ibuprofen.
But on Monday the leg felt great during the run.
After cutting Saturday's speed workout short I returned two days later with a plan of 8x600m (with 200m recovery) at 3:45 pace. My 8 laps were clocked at 3:34, 3:34, 3:32, 3:41, 3:32, 3:29, 3:32 and 3:36!
The run, with 3km warm up and cool down, went fantastic. I could feel the piriformis warming up after the 6th lap, but it held off. The hamstring was great the rest of the night, though I was disappointed to find it grumpy again at 4am the next day when I got up for work.
On Wednesday I will do a run with Brent before he goes to Boston. It's not my original plan, but 12 minutes at his amazing marathon pace of 4:40 followed by 3x1km repeats at 4:10 will be a good midweek workout.
On the weekend I will go long, as much as 20km. It will all be easy. If I'm running alone I will finish the run with a fast final 3km. If I'm running with possible run partners I will just do their long run plan.
Next Tuesday I will do either 800m or 1km repeats, probably six times. And then it's only five days to the Sun Run 10km in Vancouver!
I'm still uncertain what I will attempt to do in Vancouver. Based on the next six days I may settle on a new time goal. Or I may just show up and see what happens.
It's good to be running again.
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