Notes
Started this run with two laps of the hill route, approx 2 miles, with the dog. Very nasty hot muggy weather but I felt a lot stronger than I have the past few runs. I think the day off yesterday helped. The tightness is the right calf muscle is still barely noticeable in general, but not at all while running.
Dropped off the dog and headed to the W&OD horse trail for 3 mile tempo portion at HM pace. This was tough. First half mile or so the pace was about right and I felt fine but the further I got into this the worse I felt. No power on the slight little climbs. I really think this was 100% weather. I got very hot. I was not as fluid on the crushed gravel and rocks as I typically am. Just hung in there and got it done.
Splits:
1 8:34.1 1.00 8:34 (great pace for hill loop)
2 8:39.2 1.00 8:39 (another great split for hill loop)
3 6:17.3 0.71 8:49
4 8:03.6 1.00 8:04 (first mile of tempo)
5 8:38.3 1.00 8:38 (second mile of tempo)
6 8:27.6 1.00 8:28 (third mile of tempo)
7 2:55.6 0.32 9:13