Notes
Temp 81 Wind 5 mph.
Long Run. CBEM steamer. Forgot to check weather conditions before leaving the house, but informed it was 81°. Bit of a breeze, call it 5 mph. Normal weekly warm-up. About as many deer as other runners. Rabbitts under our feet every other step. Jogging, drills, and striders. 5.45 miles. 47:26 minutes.
Today's goal is to sharpen up for Wednesday without frying my legs. Still a few more hours away from being 100% back from Friday's squats. Plan is (1) 2-Mile Cutdown @ 7:15 / 7:00 / 6:45 / 6:30 with hills, and (2) 8 x 200 (0.12) @ 5K Effort with Equal Jog Intervals. Not wanting to take the 200s down below 5:45 pace, even if it means the first one or two is slow.
Running workout together today, hit the cutdown at 6:57 / 6:56 / 6:46 / 6:20. Jogged about half a mile, hydrated, and put on my flats. 200 "On" paces = 6:17 / 6:07 / 5:50 / 5:52 / 5:45 / 5:45 / 5:53 / 5:49. Got pretty much what I was looking for today.
Cool-down of 1.92 miles in 13:53. Temps pushing 90s now. Six pennies on the runs, then a dime at the Dollar General on the way home. Pre-Race Off Day tomorrow, will do a little spinning to work the recovery.