Notes
Set out to run the Long Bridge Loop as a Long Tempo; Progression run into tempo pace for 3 to 4 miles. That was going pretty well until i reached a State Trooper on the Blvd, who completely threw me into a loop at 2.25 into the run telling me i had to reroute for some kind of function at the Capitol. I stopped long enough to get the message, then take back off around to the center of the Capitol Complex, and back down Greenbrier Street over to the blvd. By that time my head is anywhere but on the tempo run and running a steady, smooth effort, so i stopped and reset the watch at mile 3 and decided i would try to run 2 x 3 miles of tempo pace. I never could get back into a smooth rythm after that, even though my next mile was 7:39, the effort felt like i was reaching for a faster pace and that was not what i wanted for this run. So i decided at this time i would just cross the south side bridge and head back to UC content w/4 miles at an uptempo/progression run pace effort and cool down with 3 miles of easy and save myself for the LR tomorrow. Not what i wanted for this run, but overall it was a good moderately hard workout at the end of a heavy mileage week, that should simulate running fast on tired legs, and that will help in October.