Notes
Temp 49, warming to 55. Wind calm.
Primary goal 12 miles, form some capillaries. Target pace 9:30 per mile. Would allow up to 150 Ave. HR, but hoped to hold at 145.
Went out little too fast with 9:23 1st mile, then turned around and made it worse with 8:52 2nd mile. Had got things under control by 4th mile, but then hit killer hill at start of mile 6. Lost it again, ran a 10:27 split in 7th mile. With 3 miles to go, pace had slipped to 9:34 and Ave. HR was at 143. Expecting at least 3-4 bpm drift by finish.
Run controlling me...splits all over the place, running with head down, uneven stride. Decided that I was going to run 12 miles today and let the workout numbers fall where they may. Kept head up, focused, and finished it off. Ended up hitting all targets. Go figure. Ugly run, nice box score.
Since Friday speed work, lower right calf alternated between sore, cramping, and numbness. Come time to go to work, no problems. Guess it just needed some "action".