Today I ran 5 miles in 35:19. After my usual one mile warm-up at 7.5 mph, I ran 12X200 meter intervals with a one minute recovery in-between each. I ran the first 10 intervals at 10.0 mph, the 11th interval at 10.3 mph and the 12th interval at 10.5 mph for 300 meters. After all the intervals were completed I ran a tenth of a mile at 7.5 mph and then at this point (the 4.30 mile marker) I increased it to 8.3 mph and then increased as usual, finishing the last 100 meters at 10.5 mph.
Something to keep an eye on: In the very last quarter mile I felt a twinge in my left, front hip muscle, right near the bone. It actually started feeling better after a little while and I was able to finish out the run without slowing down. However, I will have to keep an eye on it for my run tomorrow and see if it acts up. It is not injured at this point, but it was reinforcement to not push my body too hard yet.
Another potential variable to this is that yesterday I changed my weight workout rountine. Normally, I work my legs on Thursday. However, after my run last Friday I realized how taxing that is to my legs so I am experimenting with doing it on Mondays.
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