Notes
Temp 69 Winds Calm. Humidity 95% Dew Point 68°.
Long Run with Speed Work. Early start in darkness and light fog. Jog down to the park. Prime with 6 x hill sprints. Jog back to the house, hydrate, change tops and shoes, hop in car and head to junior high track.
Immediately into workout with four laps of strides on the straights. Walk recoveries the first two laps, then jog recoveries the next two. Legs good and rubbery for 200s. Hit 8 x 200 with 200 jogs. Flipping directions after every two. Average paces = 6:38 / 6:29 / 6:23 / 6:05 / 6:16 / 6:16 / 6:00 / 5:57. Numbers do not lie. I lose significantly less speed making left turns than I do right turns. Tells me that come race day, need to go to right of cone at turnaround and hang a left. Only one right turn coming back from mid-point and last turn a left.
Finish my morning with another 40+ minutes of jogging over hilly terrain. Not a cash-cow Sunday, but better than recent days...quarter, three dimes, two nickels, and four pennies.