Notes
Temp 64 Wind 6 mph. Humidity 87% Dew Point 60°.
Long Run with Stuff. Large limbs and trees down all over town, including front yard (another $100-$200 for "adult stuff" rather than pissing away on having fun). Air has cooled, but some of the humidity is hanging around. Early start and staging from junior high.
(1) Start with about 30:00 minutes of jogging. 3.40 miles at 8:36 average pace.
(2) 6 x hill sprints.
(3) Next up is another 30:00ish minutes of hilly AT running. 3.79 miles at 7:27 average.
(4) Change into A5s and hit the track. Running in lanes 5/6 and counting one lap as 400. Original plan was all 1200s. Choppy start on first lap, so audibled workout into a ladder format: (4a) 400 @ 6:34 average pace w/ 200 jog, (4b) 600 @ 6:33 average pace w/ 200 jog, (4c) 800 @ 6:26 average pace w/ 400 jog, (4d) 1200 @ 6:28 average pace w/ 400 jog, (4e) 1200 @ 6:30 average pace.
Format change served me well. First 1200 was near flawless. Struggled to run in straight line early in last one, but recovered soon enough to only lose a couple of ticks off overall pace.
(5) Back into trainers for five more laps on the track and a trip back to the car. 1.79 miles at 8:11 average pace. Picked up every thing that did not blow away to Illinois or Kentucky yesterday...dime, two nickels, and five pennies.