Notes
Temp 60 Wind 8 mph. Humidity 94% Dew Point 58°.
Long Run. Not a lot of options on time of workout. Do it now, or do it in a thunder / lighting storm. Legs feeling the heavy week's volume. R ankle on the stiff side to start. Needing mega minutes on my feet at threshold. Going to have to be a "business day" today.
Start with about 30:00 minutes of jogging around the park. Trails are wet, slick, and covered with water and mud in areas. Will have to keep it on the roads. Stretch out and hit about 5:00 minutes of drills and striders prior to repeats.
Repeat workout today is 3 x 2.0 Miles w/ 3:00 Minute Jog Intervals. Starting at HM effort, moving to 15K, and pushing it on down to 12K if I can get there. Pace can float (and probably will on tired legs). Keying on riding the threshold line.
Start with and out and back on Oak over to the HS soccer field. Loading the first one with hills in attempt to keep the work level up at slower pace. Good start out of the gate with a 13:26 (6:48 / 6:38). Back into the park and on the western parameter to take in a few rollers on the last two. Second is a 13:10 (6:34 / 6:36). Already had it pushed down to a 12K effort, so going to stay right here. Under control and focus is good. Finish with another 13:10 (6:29 / 6:41). Cardio held, but legs had turned into wet noodles by last mile.
Had a 3:00 minute jog interval under me, so finish with another 17:00 minutes of jogging for a cool-down.
Overall, a solid week of training. Hit 50 miles, but not on purpose. Plan is to bike in the a.m. and wait 36 hours prior to doing any recovery jogging. May be looking at a couple more days of storms.