Notes
Temp 69 Humidity 76% Dew Point 60 degrees. Wind 15 mph, picks up to 21 mph with 34 mph gusts.
Long Run. CBEM team back together this week. Early start today to attempt to beat the wind...we lose. Get after it with a south out-and-back on the trail. Back to base for some drills and striders. Wanting to start today's repeats at 5K/10K, so hit an extra strider to make sure legs are awake. Total warm up 3.43 miles in 27:56.
We split for individual workouts. My mid-run workout today is 3 x 1-Mile @ 5K/10K and 1 x 2-Miles @ 10K/12K w/ 3:00 Minute Intervals. Out of the gate with a 6:16. Change into flats and jog out the interval. Hit a 6:12 on number two. Start to notice the wind picking up. Jog the interval and last one mile is a 6:16. Quick hydration break and lose the shirt prior to two-miler. First split a 6:24 and have it bumped down a notch early in number two until I hit some bad air along the creek. Wind blowing some junk into my lungs and feel them start to close up. Have inhaler in pocket, but relax, slow a tad, and make it to next turn without stopping. Stil bring in a negative 6:20 split to finish the hard stuff.
Back together for a cool-down jog and short walk. I steal an extra mile to get closer to an hour and a half total time. Total cool-down of 2.07 miles in 18:33. Will top it all off with some plyo, squats and lunges here shortly.
The Dog 5K is on us. Both primed and ready. Between the $1,000 throw-down / showdown, the fastest masters field in memory, and a flat certified course, should be an absolute blast.