11 AM
running/walking warm up/down (walking/running) 25:22 [1] 1.6 mi (15:51 / mi)
slept:7.5 shoes: Saucony Ride
Dynamic stretching in parking lot, then started from mile zero in levee and went east, walk, jog, acceleration glides, cadence drills to 1.5 mi marker.
Had helped Steve Riley with finish line and timing at ALZ 5K at Rock Chalk Park.
running/walking intervals 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Ride
Decided I wanted to work out on the levee instead of a track today.
Plan was to do 12 x 800m w/ 200m walk breaks (about 3 min walks).
Did 5, then felt a twinge in the right hamstring after 100m and quit.
Intervals (400m then 15 walk then run); splits: 3:59, 4:03, 4:05, 3:53, 3:50.
Walk 200m in between.
running/walking warm up/down (walking) 23:37 [3] 1.23 mi (19:12 / mi)
shoes: Saucony Ride
Walked back to the car on city streets. Then lunch at The Levee Cafe and went into the new location for Recyclery, next door to the cafe.
Iced hamstring and ankle at home. Bummer; no more racing until Oct 16. We'll see if I can handle the 17 mile run next Sat.
Maybe go to Germanfest at St John's tonight.