Notes
Temp 20 (5) Wind 15 mph. Gust to 22 mph.
XC Tempo Intervals. Relaxed yesterday and did nothing before or after work but use the roller on the legs and glutes. Ground conditions are perfect for running XC this morning; however, weather is brutal. Can get a much better workout on the TM, but beating up my refreshed legs has zero appeal. Gear up and out the door.
Short warm-up = 1.89 miles in 14:30 minutes.
Planned to run 2 x 16:00 minute intervals, but ears are covered and wind is loud, so doubt I will hear time alerts on Garmin. Will use flag pole by softball field as "starting line", run my extended loop, use tennis court road as "finish line", then jog back to flag pole for interval. At 75%-85% effort that should be about a 16:00 / 3:00 loop.
First one in 16:41 for 6:59 average pace. Much harder than it should have been. Heavy gear, wind, and cold air in lungs have my effort sensors off. May have started too fast on fresh legs and flat ground.
Took 2:32 minutes at 7:39 pace to get back to flag pole. Much more honest of a jog than I was wanting.
Second time through at 6:57 average pace. Mentally done at 8:00 to 10:00 minutes. Jax XC course start area on old soccer field, up the hill, and on over to fence line next to band shelter was face-first into headwind. Absolutely laid me out. Chest tight, legs rubber, and felt like I was crawling. Been a long, long time since I've bailed on a workout, but 99% ready to step off. About a mile to go and recognize my cardio effort is still spot on. Remember today is all about effort and can really use the time on the grass for my connective muscles and tendons...to hell with pace result, press on. Ended up faster than first time around; go figure. Take 2:27 minutes at 7:29 pace to get back to flag pole. Wanting it to be OVER.
Down = 2.49 miles at 7:41 average pace. Some coin collecting on warm-up and cool-down nets a dime and four pennies. Feel like I went to war today. Lost a lot of little battles, but probably have come out ahead in the end.