The weather the last few days has been absolutely awful. Very wet and windy. But I had the opportunity to do a group session at the track so I wasn't going to let that up.
I did a 20 minute warm-up wearing many layers. It wasn't that cold but by the end of it I was pretty soaked. But the legs were feeling a lot better. On the track there was a solid turn-out of about 20 people - I wasn't expecting anyone to show...
The session was a pyramid. Starting with 1 minute, working up to 5 minutes in 1 minute increments. Then work back down to 1 minute with 60 seconds recovery between efforts. Sounds easy enough.
Straight away my calves felt sore (again). I just ignored it and ran at a hard pace, but not red lining as I wanted to ease back into things. My breathing felt good, but the legs were gone. I concentrated on running around 80 second laps throughout which was taking more effort than it should have. Umm, still not recovered by a long chalk.
I finished the session and then did a few more laps of the track as a warm-down. So all up it was about 25 minutes hard running and good to be back of sorts.
It was around 13.6kms all up. The half marathon is in 3 and a half weeks time so I'll do some easy running for the rest of the week. Then hopefully 2 solid weeks training after that.