Notes
Temp 32 (22) Wind 18 mph. Gusts to 22 mph.
Long Run. Another cold and very windy Sunday. At least it is sunny and there is no rain this week. Working on about four hours sleep after getting in after midnight (Powder Mill played at The Boathouse). Solo again this week. JT planned on joining, but battle with left knee complicated with flair up of another old and reoccurring problem...right heel. Could barely walk by late yesterday afternoon.
Up = 4.87 miles at 7:44 average pace. A little more than normal. No specific reason, just the route I wanted to run.
Drills / Striders. Another 1.25 miles worth.
Work Out = 5 x 1200 (0.75) with 400 (0.25) jog intervals. Plan is to go out, try to settle in at 15K effort, then work towards 10K effort. Average Rep Paces = 6:36 / 6:28 / 6:18 / 6:14 / 6:21. First two actually felt pretty easy, but last half of #2 and first half of #3 were into the wind, up inclines, or both. Game changed after that and had to go to work. First half of #5 was up an incline into the wind. Got body slammed and had to hang on with finger tips to finish. Overall, very happy with workout and results.
Down = 2.04 miles at 7:41 average pace. Shocked to see I was moving this briskly after beat down there at the end of intervals. Thought I had a sure cycle with quarter, two nickels, and a pocket full of pennies (16), but could never cross paths with a dime.