Notes
Temp 49 Wind 5 mph.
Long Run Workout. 12+ Miles. Temps below 50 to start. Took about two miles to shake the chill off. Hilly six miles @ LR pace to start. Done in 52:42 for 8:46 m/m pace @ 132 Ave. HR. Legs feel like beast.
Next up, 3.5 miles at Tempo Effort. Start on West Lane in front of Jr. High. First few hundred meters through parking lot and up hill to track. Just enough to get the HR close to target. Finish in 24:10 @ 162 Ave. HR. Splits:
Mile 1 -- 6:51 @ 158 Ave. HR
Mile 2 -- 6:54 @ 163 Ave. HR
Mile 3 -- 6:55 @ 165 Ave. HR
0.50 -- 6.56 @ 165 Ave. HR
Walked about a minute, checked splits, reset Garmin, wiped silly-ass grin off my face, and started drills. 1 x skipping, 2 x bounding, and 1 x high knees. Jogging, strider, jogging to finish off laps. Not a lot of pop in the striders (topping around 6:00), not a lot of "high" in the high knees. Purpose to hard-wire the good stuff into the stride, not blast away 11 miles into a workout...fine with it. One more lap, then jog on home. Found it very easy to run the last fifteen minutes or so very easy.