Yesterday was speed day in the pool. I picked out a classic Friel speed workout. It basically involved three sets of 100s. He suggested 5, so 3x(5x100). The first set of 100s is your base time. The rest of the sets were holding pace. My first 100 came in at 1:23. No no no. Too fast. my second was 1:28. Better! My third was 1:24. No no no. Too fast :-) I settled on a 1:27 average and nailed the rest of the workout. It was HARD holding that pace, but it was wonderful achieving that small victory.
I followed that up with a run last night. I have more games to referee this weekend. As such, I wanted this to count towards my long run. I wanted to run an hour to an hour and a half depending on how I felt. Well, my feet and ankles were still very sore. I felt better after the 50 minute mark for about 10 minutes or so, then all went to hell in a hand basket. I managed 7.2 miles in an hour twenty. Long, slow, painful. but done :-)
So Happy It's Thursday, y'all!