I went to the gym to swim and suited up only to find that the pool was closed for swim team practice. Luckily, I had also brought running clothes and so changed and used the treadmill.
I was a little concerned about running speed drills on my recently tweaked hamstring, but decided that I would start it out and just listen to my body. Today was one of those days that my body decided to complain from the start, but not in an "ouch that hurts" way, more like "waaaahhh, why do we have to runnnnn??" I told it to shut up. Repeatedly.
I really like 30/30s. Why? Because they are just short enough for you to accomplish the fast part and just long enough to recover into the fast part again. I ran at 7:30 for the speed sections and 10:45 for the recovery. So says the 'mill.
After fifteen minutes of that, I got a minute to recover and then was supposed to run nine minutes more at tempo. Well... by this time, my hamstring was legitimately threatening to tweak out again, so I took it a little slower, 9:15.
Reasonable results. I went to the stretching room after and rolled out my hamstrings on a foam roller. Best. Tool. Ever.
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