It rained, A-G-A-I-N, today in SoCal. That's all I'm going to say about that. I was thankful today was a rest/cross training day.
Yesterday was beautiful and sunny (the Southern California we all love and expect), the perfect day for some speedwork. I'm on vacation for the week so I headed over the the San Gabriel River Trail at my leisure, which meant around 11:00 in the morning. The temperature was in the low 60 but with the sun on my skin I was plenty warm and salty by the time the days repeats were done.
Things started as usual for these days - park the vehicle in the lot and then head north on the trail from the 35.25 mile marker for a 2 mile warm up. I've gotten really good at finishing up these 2 miles in just less than 10:00. The intervals today were 3 x (2 x 1200) with 2 minute rest between the intervals and 4 minutes rest between the sets.
My goal time for the 1200's was 5:26 to 5:49. The first set of 2 were easy enough at 5:36 and 5:25; both heading south on the trail. For the first one of the second set I headed back north for a 5:49 and then headed back south again for 5:33. I could definitely feel the effect of the slight "up" in the north direction. After the required (and gratefully accepted) 4 minute walk/jog to the next 1/4 marker I got the 5th 1200 done in 5:35 heading south. For the last one I turned back north and retraced my steps. By now my legs were feeling the effects. I even took a couple of short walk breaks ending the 6th and final 1200 in 6:11. Ouch, that hurts! I blame my poor diet, i.e. (way) too many holiday treats on the sluggish legs. Rather than one 1200 too much, it is really more like one (or more) pieces of fudge too much!
This left me one mile north of the car for the perfect cool down mile which I did barefoot again. The river trail was newly asphalted last fall so is in perfect condition for the barefoot running. Unlike on Christmas Day where I actually kept my socks on this time I went for the entire barefoot experience this time. I was surprised to pull this one off in 10:22, significantly faster than just a couple of days before. The only ill effects were the loss of a bit of skin off the pads of two middle toes on my right foot (and maybe some odd looks from the other folks I encountered along the trail).
I'm not sure any of this is really helping my heel pain but at least it keeps things interesting.