Started at 8:40pm, didn't finish till 10. Late one, but it needed to happen — first actual workout since the calf injury, not just an easy recovery jog.
10 minute warm-up, then into it: 10 minutes at threshold, a 2 minute surge at 10k pace, a 90 second recovery jog, another 12 minutes at threshold, a minute at 5k pace, another 90 second recovery, 15 minutes back at threshold, a 3 minute jog, then 10 more minutes at threshold, and a 10 minute cooldown. All on the treadmill — I've been doing most of my running on it lately, it's got a lot more cushion than the road and I think that's been easier on my legs. Talked about that before.
It was hard. Threshold work always is — that's kind of the point. But it's the good kind of hard, the one that has you feeling accomplished after instead of just tired. Confidence builder.
If I'm honest it scares me a little too. Training for a 3 hour marathon means the volume's gonna keep climbing from here, and legs feed the wolf. I just want to stay healthy and injury-free through this next block. Right now I'm just branding and journaling it — that's the whole point.
