Notes
Feel pretty decent about this one. Headed out on my own after work at Longfellow. Was actually looking forward to the run to blow off a little steam from a long hard day. It helped that it was above 20 degrees with no wind.
Did 95% of the first rep on the trail until the footing became so bad I couldn't go. I had thrown on my ice spikes, but they don't help in slushy snow. At this point I jumped out into the bike lane and continued. It was a little sketchy out there, but the trails on the St. Paul side are in such bad shape that they are borderline unrunnable. Did the next three reps in the bike lane, which was a mix of clear pavement and snowy slush and ice. Still better than the trails.
Hit the Ford bridge on my first 2:00 rep and the footing was awful. It was only about 30 seconds of the rep on the bridge though, so I held on. I took about 20 seconds extra recovery after that one so I could get down to the street on the west side of the bridge. Felt like a good solid workout tonight, especially dodging traffic.
Training Plan Entry
Tempo
8 mi
4 x 4:00 at 5:45-55/mile
(2:00 jog recovery)
2 x 2:00 at 5:35-40/mile
(2:00 jog recovery)
8 miles.
Paces are on good ground in decent weather.....adjust as needed if the footing is poor.