Notes
Temp 72 Wind 10 mph. Humidity 97% Dew Point 72°.
Long Run. CBEM originals is some of the nastiest, muggiest air in memory. District Fair moves us to the Osage Center this week. Warm-up of 46:05. Jogging, drills, and striders.
Workout today is (1) three-mile cutdown starting at 7:00ish, (2) 0.5 mile jog interval, (3) 2 x 1.0 mile @ 15K/10K effort with 3:00 minute jog intervals. and (4) 1 x 800 (0.50) @15K/10K. Backing off a tad on the two one-milers and the 800 due to humidity and the fact my legs have not recovered sufficiently from Friday's hill workout. Will do the entire workout on the new City of Roses 5K course.
Three-mile = 6:59 / 6:40 / 6:28. Cannot keep from dropping that second mile too much. One-milers = 6:19 / 6:19. 800 = 3:09 (6:18). Legs fried about half way through second one-miler. Implemented the "hold it together" plan, and held pace. Numbers about the same as last week, but conditions today much more adverse. Call it a "win".
Solo cool-down of 1.59 miles in 13:41. First miles in the newest pair of Grid A4s. Another week on the shoe box, but lose a pitcher's dual on the cash. Two pennies to one penny. Good convo and solid day's work.