Notes
Temp 43 (40) Wind 4 mph.
Long Run. Best night's sleep in memory. Even after three plus hours of windshield time and a few too many calories from sugar yesterday, feel energetic and have some pop. Start with 15:00 minutes of jogging. 1.75 miles at 8:36 average pace. Another 20:00 minutes of priming with 4 x 12-13 second hill sprints, drills and four strides.
Primary Workout = 8ish Hilly Miles / One Hour @ 50K Effort. Start flat with a 7:33. Hit the hills with a 7:40 followed by a 7:41, then started to roll: 7:30 / 7:25 / 7:19 / 7:21 / 7:20 / 1:52 (7:16). Minutes and miles going by in chunks. Cardio humming, focus strong, and so easy to run on sunny day with light cool breeze and perfect temps. Total 8.26 miles at 7:29 average pace with just under 600 feet of inclines.
Cool Down = 1.46 miles at 8:47 average pace. Another quarter by the speed-bump...must have missed this one yesterday...four dimes, a nickel, and nine pennies.