It is interesting how every day activities and events can leave a person sore in places they didn't know they had muscles!
I experienced this first hand after Friday night. Brian and I signed up for a kickball team through our workplace and Friday was our first game. For the first inning, I planted my self at short stop and nothing eventful happened. As I took the field for the second inning, somehow I ended up standing at the pitchers mound with the ball in my hands!
The pitching, combined with spontaneous sprinting and stopping with no warm up caused my left upper hamstring area to be very tight. Saturday I woke up and before I got out of bed I could feel the soreness in my left leg! I had a long run to do, I couldn't have soreness in my leg!
I was able to get out for a 7 mile run and the soreness eventually went away as I got warmed up. But it came back with a vengeance Sunday morning. I spent most of the morning hobbling around the house like a cripple. It is the second day soreness that will really get you, combined with the soreness from my long run and I was just not going to be moving very fast that day at all!
This morning (Monday) I woke up and went to the track for some speed work. The soreness was still present but I think the workout definitely helped! I decided to try 1000m repeats since I haven't done them since the winter and I have a 5k, a 10k and a 15k race coming up. I had found this website about good 10k interval training and it has some really good ideas to help mix up speed work sessions.
5x1000m @ 5k pace
4:05, 4:03, 4:03, 4:05, 4:07
The first 1000m I totally forgot where the 200m mark was on the track and ran past it as I finished the interval. I guess I wasn't totally awake yet!