Notes
55/43 (181). Was supposed to do: 2 mile warm up, 4 mile tempo @ 6:35-40, 8 mile run, 3 mile tempo @ 6:35-40, 2 mile cool down. In fact my first tempo averaged 6:29.5 and my second averaged 6:28.6, so basically 6:29 pace for both, with the 8 mile run in the middle averaging 7:28. Felt strong and smooth the entire time, with only mild upper hamstring tightness and slight GI sourness toward the end of the second tempo. Although it looks here like one continuous 19 mile run, I actually stopped my watch between the various sections for a few minutes each time, to stretch after the warm up and to drink some water with a gel after the first tempo and before the second one. It was moderately windy, so I ran back and forth on a 3-ish mile stretch along the Donaukanal that is relatively sheltered and perpendicular to the wind direction. I don't think the wind affected me more going in one direction than the other, but it was a bit annoying the whole time, although it (along with the 55 degree temperature and overcast sky) kept me cool. Bundled up Austrians biking to work looked at me like I was crazy galavanting around in my sleeveless shirt and half tights, but I was far from the only runner out there dressed so lightly.