did a jog around the XC course and still felt good so I ran a 61 for 400m. Again, fast and controlled.
Tomorrow I think I'll do some speed. maybe 4x100m. standing start. try to run under 15 for each one. Can I get under 14?? maybe with a tailwind. If I run the first one in under 14 then I'll try to break 14 for all of them. Then 9x EMU hill with jog recovery. That would be a really good speed workout. Then some light weights. Squats, bridges, hip strengthening.
This is all assuming the hip is fine.
Then Wednesday go long and easy. 10-11 miles.
Thursday an easy hour with lots of stretching and form drills.
Friday I'm moving to my new place in cville. probably a light run.
Saturday I might take another shot at Long Run Rd and run hard from the start. That would be a good final workout before the summer starts. I would want no lingering pain before that one though as it beats up the legs pretty good.
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