My quads still hurt from running downhill at the race on Sunday.

The recovery run on Tuesday felt good, but my legs felt heavy on the track this morning.

2 x 2,000m at ½ marathon pace

2 x 1 mi at 10K pace

1 x 1,000m at 5K pace

1 x 800m at 3K pace

Each lap was 4-5 sec slower than my target pace for ½ marathon and 10K pace, and I had to be careful not to push myself and concentrated on my form. But, I was back on my target pace for 5K and 3K pace. May be I pushed myself too much for the 3K pace run.

I felt extra ambitious today, so I biked to work.

My right ankle bothered me a little. I've got to be careful about pushing myself too much for fast runs, especially when my muscles are not fully recovered.

My current race schedule