Notes
Temp (51) Wind 5 mph. 62 w/ 12 mph wind when done.
Long Run. CBEM Team +1 (Brian J.) today. Perfect morning weather for workout. Warm-up jog of 3.71 miles in 32:37. Change into trainers and finish warm-up with a few drills and striders. 0.29 miles in 2:29 minutes of half-ass effort on my part.
Plan today is: (1) three miles at 10K pace with a three minute interval to change into flats, and (2) 2 x 1 mile @ 5K/10K efffort w/ 3:00 minute jog intervals. Hammer is doing a 5-mile tempo starting at around 6:30 m/m. Will try to hang with him for first three.
(1) Cannot hang at 6:30 pace and fall back about half a mile in. Go through first mile split at 6:41, then get settled in almost immediately. Follow with a 6:29 and a 6:21. Better finish.
(2) Current forecast calls for ESE wind for next week's 10K, so line up to run mile repeats with the ever-increasing wind in my face on Optimist Drive. 6:18 and 6:15. Those will work.
Group meets back up for extra-easy 2.64 mile cool-down in 18:33.