Notes
Temp 44 (41) Wind 5 mph.
Long Run. CBEM get together a day early due to holiday. Cool, damp, and a fog to start. Four plus warm-up route at just under 8:00 average pace. Drills and striders for a total Up of 5.43 miles / 46:51 minutes. All three striders top out at 5:30 or better this morning.
One-week out from next race and sharing a Garmin, so keep the workout simple. 30:00 minutes starting at HM effort and working it down to wherever. First half with hills, second half flat. I am looking at yesterday and today's tempo efforts as one big workout. Hit 4.50 miles exactly. Wind picked up. Splits = 6:54 / 6:44 / 6:37 / 6:30 / 3:15 (6:27).
Quick check of splits, reset, and immediately into cool-down. 2.52 miles / 20:11 minutes. Two pennies and some quality time on the feet with some quality company.