Notes
Temp 43. Warming to 51. Wind 8 mph.
Plan is 12-13 mile Long Run. HM Efforts in miles 5 (hilly), 7 (climbing), and 11 (track). Looking for 6:40-7:00 m/m for 5 & 7. Going for 6:30 in 11.
Mile 5 is series of steep climbs and drops in Cold Creek Estates. Sluggish going in and hoping this will get the legs going. Do a 6:51. Felt better the deeper I got into the mile.
Mile 7 is the Deerwood climb in prep for Blattner Drive hill in Spring Classic. Starts with 0.4 steep climb, drops and loops over next 0.3, then climbs again for final 0.3 up Donna Lynn. Run it in 6:59. Under 7:00, so OK. Hard.
Head back across town to track. Legs are mush after about 9 miles. Hit track and run a 7:03 11th mile. 6:30 was probably unrealistic, but 7:03 was just too slow.
Re-fueling and precautionary icing before heading downstairs. Will do some light leg curls, dumbbell squats, and lunges. Finish off with 2x12 plyo jumps.