Notes
Temp 45 (41) Wind 7 mph.
Long Run with Stuff. Base at high school. Jog to park. Hit 6 x hill sprints, then back to high school to hydrate and change shoes. Apprehensive about wearing the mushy sole Fastwitch for anything over five miles, especially on a day like today when planning to finish with intervals on the mushy track, but way overdue to get them back in the rotation.
Start with 26:00+ at AT effort. High school, loop the park, and then over to the track to get a good mix of flat, rolling, and hills. Average 7:07 pace for 26:00+ minutes. At times would feel the creep to HM effort, and numbers indicate that was truly the case. Strong, high-end execution.
No break. One lap of strides on the straights with walk recoveries on the turns to shift gears both mentally and physically. Jog 200, then hit 2 x 200 with a 200 jog in the middle. Average 6:09 (too fast) and 6:20 (just right). Jog 400, then hit 2 x 1200 with a 400 jog in the middle. Average 6:28 (perfect) and 6:38 (legs have become as rubbery as the track and my shoes; holding form and hanging on).
Another couple miles to cool down and get back to the high school. Notice they are prepping the football field for astroturf. Nearly 40 years of adult life and always a "yes" vote on any school bond issue. Never fucking again...
All dimes (3) and pennies (19).