Notes
Mostly sunny, 49°; beautiful day for some speed work! Dan L. joined me for this one. Started with two easy warmup miles (16:52), followed by 3 x .5 mile hard, .5 mile easy...but not too easy, then 1.2 mile cooldown. The hard halves were 3:17, 3:12 and 3:14. The "recovery" halves were all under 4 minutes, so combined, the 3 miles were 7:12, 7:06, 7:07. It was an out-and-back run, and I screwed up the turnaround during the second hard segment, so we made it a 10k instead of the planned 6 miles. Guess my brain goes into neutral during runs sometimes. And during non-running periods, sometimes ;-)
Legs were a little fatigued, and the ever-present lung congestion was an issue. No other pains, though. Tough but satisfying workout.