Notes
Temp 55 Wind 14 mph.
Medium Long Run with Stuff. More important to get in a good week of training than to run an "A" goal time if weather permits racing this weekend. All you 56-60 year olds looking to show up and smoke my ass, here's your chance.
Start with about 15:00 minutes of jogging. Prime with 6 x hill sprints with walk intervals and then 4 x strides with jog/walk intervals.
Workout begins with about 25:00 minutes of AT running at 7:22 average pace. Looped the park, hilly route on Oak and Orchards loop (eating the SSW wind most of the way), and finishing on the track. Jog a 400ish recovery lap, then go immediately into intervals: 200 @ 6:36 / 400 @ 6:42 / 600 @ 6:47 / 800 @ 6:49 / 1200 @ 6:50. Took 200 jogs between each. Wind had picked up to about 20 mph. Felt it and wrestled with it beginning with 400 when having to make full laps.
Finished just in time. Started to sprinkle, then rain, when wrapping up on track. Jog a 2.12 mile route back to the house. Nickel and three pennies.