Notes
Temp 73 Wind 5-10 mph. Humidity 84% Dew Point 65°.
Long Run. CBEM and Father Joe. (Three weeks in a row, this kid is nails, think he's going to stick.) Everyone who's anyone out today. Big gang at base camp before, during, and after run, so lots of chit chattin'. Overcast and stormy. Temps steady, even dropping a couple during run. Only got a few sprinkles here and there.
Start with 35:01 minutes out and back covering 4.14. Change into trainers for set of drills and striders. Another 0.77 miles in 6:52. All three of us start our weekly workouts with a 2-miler. Slightly different routes as I'm wanting to end up at car so I can switch into flats during 3:00 minute interval. Joe stays with me for 7:04 and 7:01 splits.
Pop some GU Chomps to see if I can run with them in my mouth (trying out different things for November HM). Jump into my flats, then out for 4 x 1 w/ 3:00 jog intervals. Looking to work these down to 5K / 10K effort to prep for upcoming 5K on 4th of July. Not done any VO2 Max training for about 6 weeks. 6:35 / 6:25 / 6:17 / 6:08. Cool. Not going to beat all of the masters that are doing 5K specific stuff right now, but won't embarass myself either.
Back into Asics for cool down with Joe J. 2.06 miles in 21:18. Not a doctor, but think I passed a kidney stone yesterday evening? All my lower back and lower ab "issues" magically went away. Fun morning.