Notes
3 mile w/u+ 2-3-4-2 miles @ MP w/mile @ sub-6 recovery+ 2 mile c/d. The run did not start off well. about 10 min into the warm up I had to stop because the pain in my hip/quad/glute on the right side was getting very sharp. I actually wasn't sure if i'd get more than a couple miles before having to stop. Did some drills at the end of the warm up to try to loosen things up the best I could and it wasnt an issue from then on. it was stupid humid. 73 degree dp on top of 79 degrees (at 6:30 am no less), and for a little extra kick in the sack, there was a pesky 10mph headwind on the south bound stretches. I decided that this was as good a time as any to implement Johnny's heat adjustments to the paces. In the end that is what saved me from myself. first 2 miles weren't great but I was more focused on the steady effort than trying to run a particular pace. 5:25.7/5:24.1 (10:49.8) [5:55.2]. The 3 mile was my most inconsistent as I faced the wind in the middle and overcompensated on the tail end. 5:21.4/5:28.4/5:17.8 (16:07.6) [5:53.9]. during the recovery portion following the 3 mile, I realized I really just had one last mountain to climb with the 4 mile and then it was just icing on the cake. Things were starting to get heavy during the 4 mile but I was really honing in on the effort more than the pace, I tried to put myself in the mindset of having to hold the effort for 2+ hours. 5:26.9/5:22.4/5:20.6/5:23.7 (21:33.6) [5:54.2]. I was confident going into the last 2 miles, legs were tired and the humidity was taking its toll but I was in a position to finish strong. 5:12.0/5:16.2 (10:28.2) [5:58.4]. Finally practiced taking fluids (huma gel mixed in water) this morning. took about every 5k once the quality stuff started. got around 5-7 oz per bottle and no tummy troubles.Heat adjusted paces follow as so (4.5% adjustment for 79 air temp+73 dp): 5:11.0/5:09.5 [5:39.2] 5:06.9/5:14.0/5:03.5 [5:37.6] 5:11.9/5:07.7/5:06.1/5:09.1 [5:38.2] 4:57.9/5:01.9 [5:42.2]