Notes
Temp 60 Wind 10 mph.
20/30/20 AT Run. Enjoy these workouts and looking forward to a relaxing morning. Up = 2.57 miles at 7:56 average pace with two surges. Did not hear alert and went 20:25. Some muscle fatigue, but no leg soreness and only a couple of minor tender spots. Best recovery in last two weeks. Sharing the park with the Jannins until the 5:00 a.m. folks start to show up.
30:00 Minutes AT (Flat / Rolling) = 4.46 miles at 6:44 average pace. OK -- numbers look like a prom queen, but this was one butt-ugly run with two big red zits on each cheek. Out too quick and took ten minutes to relax and try to get settled. By then was having to work to ensure I could keep effort AT. Struggled with darkness and for whatever reason traffic was nuts. Luck of the draw, was dealing with cars at almost every intersection, in parking lots, backing out of driveways, and each time I needed to switch sides of the road. Nearly had to come to a stop three times in middle ten minute segment. 10:00 minute segment average paces were 6:45 / 6:50 with chaos / 6:40. Minute to minute pace/effort uneven, distracted, and just plain ole ran the workout too fast. Pooch screwed.
Down = 2.35 miles at 8:31 average pace. Extra easy with hopes the damage has not already been done. One penny.
***Know the local protocol is to go on the Run Cape Mo facebook group page and brag about what a badass I am because I ran my workout so f'ing fast, but think I will skip that custom.