Notes
Temp 55 Wind 9 mph. Humidity 95%.
Eleven with Four @ HME. Legs just tired, but upper body a wreck. Not been able to get a good night's sleep for most of week due to bum shoulder throbbing when on my right side and sharp pain in upper spine / neck when on my back. Whatever, just old, carry on. Humid with a misty to light rain all morning. Not enough to annoy, other than making the track and sealed asphalt roads slick.
Planned to start tempo on track, but three mile alert went off and was still about half a mile away. Went ahead and started on streets. Warm-up = 3.05 miles at 8:33 average pace. Not a good sign when 8:33 feels like 8:00 flat?
Tempo is 4.0 miles at HM effort this morning. Half mile on streets, four laps on track, about two miles back on hilly streets, then finish with three more track laps. Go 6:58 / 6:57 / 7:02 / 6:46 for 6:56 average pace. Fatigued, but held together strong. Not especially fast, which should probably be expected. Worked on re-learning to relax while maintaining turnover.
Down = 4.30 miles at 8:26 average pace. Better. 8:26 only felt like 9:00 flat. Another quarter, a dime, and three more pennies.