Notes
Temp 20 (12) Wind 6 mph.
Multi-Stimulus Run. Hectic day ahead, so want to set the tone by taking on a series of small tasks one by one. Rested all day yesterday. Gaining ground on lost sleep, ate better, and only noticeable fatigue in legs is aches associated with running on a TM. Cold, so will be rare workout in long pants.
Warm-Up = 2.02 mile jog to City Park at 8:07 average pace.
6 x 14-15 Second Hill Repeats. About 2:00 minute walk intervals. Started new rep every 70 seconds.
Buffering jog to Jr. High Track. 1.67 miles at 8:04 average pace.
AT Run. Plan was to go 20:00 minutes; however, doubt I will hear the time alerts with heavy sock hat over my ears. Decide to go six laps in each direction in lane six and call it good. Got out too fast attempting to get into quick, relaxed stride. Checked down a couple of ticks and shifted focus to breathing to stay closer to AT line rather than creeping up to LT. Most of tempo time clearly just above AT, but not by much. Was not expecting to be sub-7 this morning but ended up going 3.27 miles at 6:40 average pace. Individual mile spits of 6:39 / 6:44 / 6:39 and 1:47 (6:35) for last 0.27.
Cool-Down = Jog home of 1.87 miles at 8:03 average pace. Good day's work and a penny, so not a zero.