Notes
Temp 77 Wind 4 mph. Humidity 87% Dew Point 72°. Climbed into the mid 80s.
Long Run. CBEM running today in some goo that hardly passes for air. Heatwave is just about to get the best of me. Feel myself wearing down. Start at Arena Park for normal warm-up. 5.29 miles of jogging, drills, and striders. Folks setting up for some shindig under our park shelter, so hop in the vehicles and head over to Capaha Park to run our workouts on the Capaha Classic 5K course.
Plan to run two loops in the form of 6 x 1200 (0.75) with 400 (0.25) jogs intervals. Starting at HM effort and will try to work to 10K keeping things right at or just below LT. Feel like crap, but playing the cards in the hand. Screw up just about everything but the running. Hit "stop" instead of "lap" after first rep. Almost didn't get #2 off on time, and messed up alert and data settings for rest of workout. Missed the turn on Rose Street on first loop. That one is hard to see, will have to pay attention next week. 1200 Average Pace Splits: 7:10 / 6:54 / 6:44 / 6:47 (had to climb Perryville again) / 6:38 / 6:29. Much better than was expecting.
This course is a bear. No mercy anywhere. Extra 23 ft. of downs, but they are straight down. As hard on the legs as the ups. Little heat, little humidity, and it will be very difficult to bring it in under 20:00.
Cool-down of 2.17 miles in 18:51. Two pennies. Ready to get inside and out of this crap.