Sorry to hear you are under the weather (again) LRB.

Today was my last hard workout before my race this weekend.

Total 5.2 miles with one mile "hard" and then 4 X 400 at 5K pace.

I asked my coach what she meant by "hard" and she essentially told me to suck it up buttercup.

The mile ended up at 6:58, but it was two different 800's. The first was into the wind and a slight climb in elevation averaged about 7:28, the second half was with the wind and running like hell for the last 100 just to get the pace down. And the 400's averaged 6:49 - so I'm good with that.

Nice run/walk last night from Tripoint YMCA, one of our local Ys -  to Brackenridge Park - a very popular San Antonio park near the San Antonio Zoo - and through the park, and back to the Y. At one point I thought about going down a nearby dead-end road by the golf course - there is a bridge at the end that allows you to cross into a neighborhood - but then I remembered all the rain we had previously, so went the long way around. Good thing, cuz when I got to that footbridge, it was totally underwater, fast moving water. Never woulda made it across that! The river was really swollen out and fast moving.   Got back to the Y with 4 miles done.

Aside from the heavy rain we had for a couple of days, at least the weather is pretty nice.  We were in the 70s this past weekend, and the temp today is going back into the mid 60s, with sunshine.   Nice for my walk/run at another local park after  work today.

 

Sorry, LRB, wish you speedy healing!

How's the new ride?

8 miles of commute, done. Bad day to calibrate a foot pod.

 

Tempo run tonight.  The weather will determine treadmill vs outside.

Treadmill.  Good run.  60 minutes:

10:00 warm up

4 x 5:00 with 1:00 recoveries

4:00 easy

3 x 5:00 with 1:00 recoveries

4:00 easy

Interval paces were 6:53, 6:50, 6:43, 6:35, 6:25, 6:20, 6:15.

8.13 miles at 7:25 avg.  Right now my speed is as good as it's ever been.

3.4 easy and upper body weights & core.

LRB, hope you feel better!

I ran 7