Notes
This was okay... I'll admit I didn't feel great for a while but I think the effort was right and ultimately paces too, considering this was one of the first tempos off the track in who knows how long (last month doesn't count). Plus I feel like I've almost developed a fear of continuous tempos, and while this wasn't one, it was closer. Planned to run on the track but there was a new little pond where the road used to be on the way there, and didn't feel like trudging through it, so turned back and headed to the path along Red Bank. Did 2x2.5 w/ 3min, basically 1.25 out and back for each. The path is a little rolly but ultimately pretty flat, slight headwind on the way out but I think net downhill since splits were so even. Was a little discouraged at the pace of the first one but knew that it would be slower than a track by a second or two so it was probably spot on. But felt WAY better on the second... a faster pace came easier. Really nice day out, under 70 and pretty dry... felt like fall!
Oh and foot was fine, just needed to stretch out that calf/loosen up a couple laces I guess.
The full day was
2.5mi WU
2x2.5 tempo
1mi jog
4x200ish @ R-ish, 200jog
1mi CD