Notes
Temp 72 Wind 3 mph. Humidity 91% Dew Point 69°.
Long Run. CBEM originals only. Nasty muggy morning that only got worse. Warmed to 80° by the time I was done. For the second time in three days, working on less than 4 hours sleep. Know not to get too chippy today. Some group or family has absolutely trashed our base shelter and surrounding area. Find a drivers license on the ground with a Sikeston address...that would explain a lot. Jogging, drills and striders to get things going. Total Up = 5.26 miles / 44:28.
Workout starts with 4 x 1200 XC with 400 jog intervals. Starting at 3/4s effort and probably not going much lower. Average rep paces = 7:04 / 6:50 / 6:48 / 6:39. Eating gnats and washing them down with the all the moisture from the air. Back on the roads to finish with an 800 and 400. Again with 400 jog intervals. Looking to bump these down to 10K-12K effort. Hit 6:29 average for the 800 and 6:19 for the 400. Good enough.
Solo cool-down as The Champ takes the rest of the day off after defending his 2013 undefeated road racing streak yesterday. 2.13 miles in 17:37. One dime today.