Notes
Temp 61 Winds 4 mph. Humidity 73% Dew Point 52 degress.
Last Long Run before Tamms 8-Miler. Temps down, humidity better, and dew point more Missouri than Manague. Lots of race prep to get in during run.
Want to take early miles to focus on keeping head up and running with good efficient form. Taking route with lots of hills, so no sandbagging. Check Garmin just under 4 miles in. Running at 8:45 pace (about 0:20 per mile faster than last several weeks) and Ave. HR is still under 140 (75%). About a mile and a half to next objective.
Next up, heeding Hammer's reminders to run the first half of the course smart. There is a 225 foot climb that continues for just over a mile beginning around 2.5 miles in. I have nothing here to simulate that, but I do have spot beginning on Old Cape Road that climbs 150 feet over 1.40 miles onto Bainbridge. Will run that today at anticipated Race Effort and see what I can expect to handle. HR climbs to 168 in first 0.40. Remains steady only climbing to a 172 max while running the final mile of the climb in 7:23. That was a 7:23 climbing at barely above a Tempo Effort! OH HELL YEAH. That's going to have to hurt everyone else worse than its going to hurt me.
Finish off the rest of the ten at 8:45-8:51 pace. Shut it down and walk on home after 10.36 miles. Enough volume and quality for the week...I'm ready. On the edge, so no need to push it anymore. Will do mini-taper with lots of easy running and a short Tempo Effort mid-week. Hit the line fresh and healthy.