Notes
Temp 13 (2) Wind 8 mph.
Taper Week Sharpening. OK, pile it all on now and get it over with before this weekend. (1) Got a kink / knot in lower GI system after Sunday night. Easing daily. (2) Nerves in left foot begin to flare up again Monday afternoon. Ball of foot feels puffy, toes have a numb burning sensation. Hottest spot in fourth toe with third toe not far behind. Probably do not need a MD to guess this one. (3) Record low with 2° wind chill for tune-up workout. (4) Race morning forecast 45° with 50%-90% chance of rain. Been through all this before, although maybe not at the same time, and know there's not much than can be done about any of it. Staying on-task and preparing to do what needs to be done come 7:00 a.m. on Saturday morning.
Up = 2.0 miles at 8:14 average pace. Couple short surges at about 75%-85% effort.
4 x 5:00 Minute Hill Circuits:
0:30 seconds up hill.
1:00 minute jog interval.
0:30 seconds down hill
0:30 seconds jog interval
0:15 second strider
1:15 minute jog interval
1:00 minute walk interval
Big focus on controlling down hill. Forgot to time first one and car messed me up on second one (5:55 average pace). Did better at staying under control on number three (6:14) and number four was by far the best (6:11). Can live with one of those last two on race day.
Down = 1.68 miles at 8:23 average pace.