Notes
Temp 51 Wind 2 mph. Humidity 94% Dew Point 50°. Warmed to Mid-60s.
Long Run. District Fair moves CBEM co-founders back to Osage Center for second week. Nice morning and busy trail one week out from City of Roses HM/5K. Jogging, drills, and striders warm-up. 5.54 miles in 49:03.
Start workout with three-mile cut-down on COR 5K course. Ran it all on feel, and started a little faster than previous weeks. Splits = 6:50 / 6:31 / 6:23. Jogged 0.50 miles, breaking for leek and shoe change.
Next up is 12 x 1:00 Minute On / 1:00 Minute Off @ 5K Effort: Average Pace for "Ons" = X:XX / 5:58 / 6:15 / 6:00 / 6:00 / 5:56 / 5:56 / 5:49 / 5:52 / 5:51 / 5:43 / 5:36. Pants nearly fell down on first one. Pulled up at 0:50 seconds and did not bother hitting lap button to time. Ran under control, but felt tight start to finish and never found that "settled in" feeling. Still happy with the execution and numbers.
Short cool-down of 10:02 (1.18 miles). Quarter in the parking lot. Found a penny at race timing class yesterday.