Notes
Temp 21 (21) Winds Calm.
Tempo Run. Heavy legs. Back not as stiff. Overall, feel pretty good. 20:00 minute warm-up of 2.42 miles.
Start with 10 Tempo Minutes. Wanting to focus today on evening out the ons and offs. Did that, but pretty much botched everything else. Was fighting every external factor; cold air in my lungs, watery eyes, darkness and shadows on unfamilar course, not hearing all the alerts under sock hat...Just a general piss poor performance. 2.78 miles in the 20:00 minutes for a 7:12 average pace. Was able to get into a tempo effort zone after about 15-16 minutes. This helped with next segment.
Straight into 20:00 minute continuous tempo run. In the right zone and was able to relax and just focus on running. Landed on a 6:50ish pace and rolled with it. 2.92 miles for a 6:51 average pace. Splits: 6:51 / 6:54 / 6:15 (6:49). Better.
Cool-down of 2.35 miles in 20:00. Icy hair and whiskers.