Notes
Temp 47 Winds Calm to start. By end 59 with 7 mph winds.
Three-tier Long Run. Could not have scripted better weather. Feel fresh, going to leave distance and duration goals open to start.
Head out Farmington Road / Co Rd 439 north and make appx. four mile loop coming back into the city limits on Co Rd 435. Very hilly with steep climbs. Roundabout trip through town to southside industrial park. Arrive after 8.40 miles. Ave. pace is 8:45. Ave. HR is 141.
Out and back to Associated Sheet Metal is 1.65 miles. Hit it at Tempo Effort. Wind has picked up and running into wind on way out, and behind me on way back. End up running it at a 6:53 pace. HR Ave 167 (90%) Max 171 (92%).
Easy jog back to City Park for loop and then on home. Pace slowing slightly each mile as tried to maintain even effort at close. Total distance of 13.36 miles is second Long Run of HM distance. Some past workouts may have been as good, but don't remember anything being any better. Weekly mile high. Not one I'm looking to sustain, just needed them to get all of 15K work in for the week.
Shoulder work last night, was pushing for extra reps on anterior delts. Thought may have overdone it. Piled on by sleeping on right shoulder bad last night. Stiff today. In a different spot than last month. 50/50 right now on resistance work this afternoon. If it is a go, plan on 4-6 supersets of light deadlifts, push-ups, crunches, and plyo.
Brandon S. takes 2nd in state yesterday. Amazing accomplishment for Sophomore. Kid seems to have good grasp on his running, how good he wants to be, and where it can take him if he puts in the work. Comes across very mature and well spoken in newspaper interviews. Top 7 finishers Jrs. & Soph. Class 2 should be fun to watch next couple of years.