Notes
Temp 72 Winds Calm. Humidity 90% Dew Point 69°.
(Medium) Long Run with Stuff. "Special Weather Statement" from the Weather Channel: Oppressive conditions will increase this week...you mean this shit we've been through the last few weeks is (1) only now worthy of a special statement because (2) its going to get worse?? Whatever, doin' what I do:
(1) 3.88 miles of easy but progressive jogging at 8:36 average pace. New section of trail extension from Adams to W. Tubman Blvd almost done. Looks like they are putting in a clover leaf at the high school. (2) 6 hill sprints. (3) 1.59 miles at 8:04 average pace over to the track.
(4) 12 x 200 (0.5 laps in lanes 5-4) at 5K effort with equal distance jog intervals. Wanting to work on keeping hips in alignment and firing my glutes through turns. Running arbitrary point-to-points on the track (so not all were exactly equal distances) and mixing directions and turn locations within the intervals:
3 with right turn in the middle: 49 / 50 / 50.
3 with left turn in the middle: 48 / 50 / 49.
2 starting with straight and finishing with right turn: 46 / 46.
2 starting with straight and finishing with left turn: 47 / 47.
1 starting with right turn and finishing on straight: 48.
2 starting with left turn and finishing on straight 46.
Throw out the fastest (#4) and slowest (#6) outliers and average paces in 6:10 - 6:00 range. Almost too big for my britches here. Hour's worth of fatigue in my legs, sun beating on track in muggy conditions, and more technical of a workout than it sounded in my mind. Held together fine into and through turns, but started to fall apart some coming out of them. Bit more of a beating than I was looking for.
(5) Real easy cool down back to the park. 2.39 miles at 8:46 average pace. Temp plus dew point pushing 150 and I'm starting to wilt in the sun. About thirty days now of heat, humidity, windshield time overtime, hotel beds, lower back draining manual labor, and general worse than normal life-stuff chaos. Somehow weights got lifted, core got worked, and over 180 miles got ran. Lazy people are pussies. Dime, two nickels, and six pennies.