Easy run with George and Eric in the morning. We did their fartlek - two sessions of 20 seconds fast 20 seconds slow 10 times. The idea is to shut down the slacking mechanisms by rebooting the body every 20 seconds and really push the cardiac output to the top. It seems like the workout accomplished its purpose - George and Eric were breathing pretty hard.
However, after some jogging and dropping Eric off George was not done. He volunteered 1:43 quarter on a downhill, and then sustained about 7:30 pace once it flattened out. I challenged him to break 7:00 for the mile. He sped up to a 1:33 quarter and got 7:02. Afterwards, he wanted to do a couple of sprints. He is getting into a pretty good shape. We will find out how good on Thursday when we do the Slate Canyon Loop tempo time trial.
I did a forced tempo pickup for my regular pitstop and clocked a 0.5 split of 2:51. The pace felt good, I enjoyed it.
Did some always on the run miles during the day, and a run with Benjamin and Jennifer to total 13.5.
I slightly injured my right foot on Friday. Fortunately, the pain is right in the middle on the very outside. My right leg is longer than my left, so I have to do some advanced acrobatics to compensate landing on the outside at an angle, and the aggressively rotating the foot inward to get the maximum power during the push. On Friday, my legs had a little bit more power than usual, the leg muscles fired quick and hard while the foot was still in the outward position and that caught it off guard, I suppose, and cause a minor sprain. I have been able to run at fast speeds, but it does hurt enough to annoy me and to affect the stride. So far I have tried ice with a small measure of success and B F & C with a greater. A doze of BF & C on the sore spot soothed the pain to about 50% of the original intensity and increased the range of painless motion by about 30%. I am going to try some more of that stuff. It would be nice if the pain went away before the Moab half, but I am not too worried - I can still race with it.