Notes
Temp 49 (WC 43) Wind 17 mph. Gusts to 27 mph.
12ish Long Run. Mile repeats @ McMillan HM Pace for 7-9 w/ 1-minute rest intervals. Radar stalking this morning looking for break in rain. Weather Channel says I'm clear after 10:00 AM. They lied. Mist and drizzle off and on through first thirty minutes. Stiff lower legs. Tender R ankle? Normal stuff at the end of 50 mile weeks. Waiting around for rain to break, had extra shot of coffee. Not wanting more caffeine, skipped GU. As a de-hydration precaution ran for the first time with my amphipod. Thought it would be more annoying at first, but forgot it was there.
Hilly six mile route to start included Old Cape Road climb and zig-zag through Indian Hills. Asphalt running trails through City Park covered with earthworms. Slick as all get out. Got to Associated Sheet Metal in 6.12 miles @ 8:12 m/m pace. Bad set-up for today. Two of three intervals will be into the wind. Get what you get. McMillan HM Pace is 6:35.
6:19 / 6:12 / 6:35.
Too fast on the first one. Second one with the wind at my back; however, 6:12 ain't the workout. Nailed the last one, but it was a lot harder than it should have been thanks to botching the first two.
Finished with slow 3.07 mile jog home at 8:56 m/m pace. End of pretty decent week's work.