Today I ran 7 miles in 50:44. I did my usual warm-up mile then did 10X400 meter intervals at 9.0 mph, 1X400 meter interval at 9.1 mph, and 1X400 meter interval at 9.3 mph with a 1:30 recovery at 7.5 mph in-between each interval. When I was done running these intervals it was at mile 6.25 so at that point I decreased to 8.1 mph for .25 miles then began increasing as normal for the remaining mileage, running at 9.3 mph beginning at mile 6.75 and finishing the last 100 meters at 9.6 mph.
I did not experience any problems with my hip. However, when I stretched I could still feel the area that I injured so I know it is not healed fully yet.
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