Notes
Temp 65 Winds Calm. Humidity 93% Dew Point 63°. Warmed into low 70s.
Long Run. CBEM co-founders only again. Feel like crap from breathing all this gunk in the air for the last several days. See the thick yellow dust on my car and hate to think what the insides of my lungs look like. Had I not done this several hundred times before and not known to just show up, do the work, and all would be well, would have just stayed in bed.
Regular out-and-back to Mo Run Co. Started at 8:15ish, ended at 7:30ish, and averaged 7:45ish. Rained steady on us a lot of the way. Finished warm-up with 1.17 miles of drills and striders (13:53 minutes).
Workout is 5.40 miles alternating tempo run. Keeping it all flat today following Friday's hill session. Rounding Ks to 0.60 miles for easy math. Work intervals at 15K-10K effort. Jog intervals at MP effort.
0.60 @ 6:58
1.20 @ 6:34
0.60 @ 7:04
1.20 @ 6:20 - Probably don't need to be this chippy for this workout, but purpose is to recycle lactate acid and this will accomplish that. Carry on.
0.60 @ 7:01
0.60 @ 6:15
0.60 @ 6:50 - Even stopped, doubled back, and picked up a dime.
Cool-down = 2.25 miles at 7:26 average pace. Included only hills of the morning. Dime and a penny. Good honest day's work.