Notes
Temp 61 Wind 19 mph. Gust to 27 mph.
12ish Long Run workout broke into four tiers. Wind is not a friend today. Rain suppose to come back after 12:00-1:00 PM. Wrong. Rained on me early and again late.
TIER 1 - Hour of easy running @ LR Effort. Got in 7 miles @ 8:40ish pace with hardly a blip in the HR.
TIER 2 - Two miles at Tempo Effort. Mile one 7:06 @ 165 Ave. HR. Hilly route from City Park to Jr. High. Mile two 7:16 @ 166 Ave. HR. Onto track for final 800 meters.
TIER 3 - Four laps of drills and striders. 2 x Skipping, 2 x High-Knee Skipping, jog and strider intervals. Striders @ three quarter speed and head on into the wind. Pace only topping in mid 6:00s. Starting to find right coordination to execute skipping drills.
TIER 4 - Another lap and jog home. Running around mid-8:00 pace @ 150ish HR.
Notes: R Quad / HS sore all day Saturday from weight workout. Was going to go 3 miles @ Tempo Effort, went to bed thinking forget it all together, just run twelve. Woke up and felt more like soreness than an injury. Strapped on the HR monitor just in case, felt fine about fifteen minutes into run, so compromised with two miles. KEH's assessment on why 5K times have been down appears spot on. Fitness as good as ever, just not been doing enough training @ 5K/10K Effort. Changed this week and will continue. Drills, striders, hill repeats already showing effects on stride -- smooth and soft as silk today.