Notes
Temp 73 Winds Calm. Humidity 85% Dew Point 69°.
Long Run with Stuff. Some extra mugginess in the air this morning. Warm up with a 15:00 minute jog to Russell/Cascade. Hit 6 x hill sprints, followed by an abbreviated drill set and a couple of strides.
Start off workout with a 20:00 minute AT tempo from the park to the junior high track. Feeling the tired legs on the hills. Average 7:45 pace. Take a 400 jog interval, then go 8 x 200 with 200 jogs. First two starting on the straight and finishing with a turn. Next two starting on a turn and finishing on the straight. Flipped directions and did it again. took a few to get rolling, but overall held together well. Average paces: 6:49 / 6:49 / 6:41 / 6:48 / 6:28 / 6:26 / 6:24 / 6:18.
Finish off with another five-plus miles of time on my feet. Came home with empty pockets.