Notes
Temp 43 Winds Calm.
Eleven with Four @ HME. Primary objectives this week were: (1) survive being on the road / living in a hotel, and (2) bump either the Saturday HME distance or the Sunday Long Run Time. After some restless nights and another five hours driving, thought it might be prudent to protect my tired back and keep the faster tempo stuff right where it is.
Warm-Up = 3.40 miles at 8:05 average pace. Actually feel pretty perky and mind is clear and sharp.
HME Tempo = 4.0 miles at 6:37 average pace. First mile mostly flat / rolling streets. Out a little quick, got back under control and went through the first mile at 6:47. Couple of "better keep your shit together" hills in mile two...6:57. Hit the track just past two mile Garmin alert. Cardio felt fine, but felt turnover might be too fast. Checked down effort. Flipped directions just past mid-point and rechecked watch. Average pace for run had dropped over 0:10 seconds per mile, so knew I'd probably just dropped a sub 6:30 (actual = 6:21). Once again checked down effort. Was in no danger of going over LT line, but concern was avoiding too much physical stress before long run. Mile 4 = 6:22. OK, it was what it was today. Things just working. Would expect these tempos to be about 6:50ish on most days. Would have been happy with anything under 7:00 flat today. This was a shocker.
Down = 3.82 miles at 8:00 average pace. As effortless as 8:00 flat has felt in weeks. Quarter, nickel, and four pennies.