Notes
Temp 20 Winds Calm.
Long Run with Stuff. Think I have a sound plan. Will jog around and prime for about an hour, then hit an extended workout on pre-fatigued legs. Needing to get after. Cold enough as it is, and forecast says wind will be picking up significantly around 9:00 a.m.
1) Park at high school, jog over and loop the civic center, then back to Russell Street Hill. About 38:00 minutes.
2) 8 x hill sprints.
3) About 18:00 minutes on an in-direct route back to the car.
Had same issue last week and worse this week because its 15° colder. Old joints not as tolerant with cold and weaker circulation to ends of fingers has numbing effect. Made it literally impossible to tie my shoes after changing. Ended up causing about 15:00 minutes of downtime.
4) Back out for about 35:00 minutes of AT running on mixed terrain of flat and hills. Extra downtime caused hip tightness in cold air and was not able to get turnover rolling below an 8:00 pace for over 5:00 minutes. Originally planned on 30:00 minutes, but added 5:00. Ended up averaging 7:37 pace overall with spot on aerobic effort. Finished on track.
5) Four laps of strides on the straights and jogging the turns.
6) Four laps of 200 on, 200 off. Average paces on 200s = 6:27 / 6:37 / 6:32 / 6:24. Botched the turn on #2. Let it rip on last 60 meters of #4.
7) Another 16:00-plus jogging back to the car for cool down. Three pennies.