Notes
Temp 28 Wind 4 mph.
XC Intervals at 3/4s Effort. Lungs reintroduced to cold air. Today has a "Harvest Festival" feel to it...first perfectly chilly morning of the fall. Up = 2.73 miles at 7:55 average pace. Guess my legs are warmed up; however, cannot feel my fingers or lips.
Workout is 2 x 12:00 minutes XC at 3/4s effort with 3:00 minute jog intervals. After first couple of minutes (and from warm-up feedback), could tell that I may not be especially "quick" this morning, but I was extremely "strong". Nice surprise, so decide to exploit it. Instead of running workout on what would be about one and a half loops of hilly and flatter, will just double up on the hilly section. As expected, it did not matter. Average paces of 6:53 and 6:43 on the 12:00 minute tempos.
Nice challenge. Heavy frost, so footing was not always ideal. (Frost did polish up my XC shoes.) Smart and wore sunglasses; however, not a lot of help. In and out of direct sun and shadows had my pupils pulsating faster than my heart. Eyes wide open and still running blind in spots. Overall, monster quality workout. Felt like an old pro out there going about his business with purpose.
Down = 2.60 miles at 7:30 average pace. Made a couple of stops. Once to coin collect at the skate park. Three dimes, a nickel, and five pennies without looking too awfully hard. Second time for a protien shake at Caseys.