Notes
Temp 62 Wind 7mph. Warms to high 60s with 12 mph winds gusting to 19 mph.
Cut-Down Tempo Day. Like a late-summer morning. Warm and there is a mugginess in the air with storms coming. Still, sun peeked through for last half of run to warm it up a little more. Legs heavy today and just a tad sore. Will have to work at it. Using walking/running trail at McLane Park. Sign says 1.13 miles. Friend says that if I loop the parking lot can make it 1.3 and change. Rolling. High traffic, mostly walkers, a couple of joggers. Warm-Up jogging of 15:00 minutes before hitting a couple of surges. 1.95 miles in 17:12 minutes total.
Plan is to start around 7:15 pace and knock it down 0:15 seconds every 3.0 miles for total of 9.0 miles. Will also practice race day hydration strategy.
7:14 / 7:18 / 7:03. Took it down a little too soon.
7:14 / 6:56 / 6:54. Lost about 10-15 seconds in mile 4 hitting GU/water and water, then stripping off long-sleeve tech shirt.
7:02 / 6:44 / 6:40. Again lost a few seconds in mile 7 hitting power-aide.
Only five seconds over on target time. Shirt was the difference. Otherwise pretty much spot on. However, way too much work and not enough settling in and running. Little short, steep down hills beat the crap out of my ankles and shins. Jarred the pelvis and groin pretty good, too. Will need to be better on race day.
Cool-Down of 1.64 miles in 15:07. Got 'er done, Off-day planned for Thursday.