Notes
Long Run w/ surges (1/2/1/1/3/1/1/4/1/1) on 6' intervals after an hour. Started off with the hour easy and knew I'd be a little sluggish just because Im not in the early morning routine yet. The first 5-6 miles dragged on a little too long. going down turkey my shins ached from the pounding but it kind of jolted my stride awake and i was into a more respectable long run pace soon after. started the pick ups right around the PSO building on the westbank with the feeling that i wouldnt end up going very fast. The gnats were so bad, I was caked by the end, I ran with my head down for long stretched to keep them out of my eyes but they were impossible to avoid. the heat and humidity surely played their parts (84 degrees, dp at 70) but overall legs were just feeling a tad heavy so i didnt worry about the pace. ended up very consistent on the whole. 5:15 pace for the ons (i think only 2 were faster, none were slower) and right around 6:15, give or take 5 sec/mile, for the off portions. I still may be recovering a bit from the festivities and traveling so I'll take what I got out of today, a good solid time on feet long run where I wasnt just plodding along until the mileage was met.