Notes
75 deg with 72 dew point. Very warm and humid.
Workout: 3-4 miles warmup, 4x3 miles at sub 5:50 with 1/2 mile jog, 2 miles cooldown.
Wow, conditions were not ideal for the workout, but I made the best of it. I started my run around 6:30, and by the time I was ready for the meat of the workout, it was already 7am and getting warmer by the minute.
Ran the workout on the downtown 3 mile loop. I thought about adjusting the pace because of the conditions, but I decided to see what the first segment felt like first. The first loop (17:25) felt pretty smooth at just under 5:50 pace. On the 2nd loop, I could tell that the legs loosened up because it felt like I ran at the same effort, but much faster (17:19).
On the 3rd and last segments, I picked up the pace some and ran 17:05 and 16:48, respectively. I stopped after the 3rd segment to get some water because it was hot as hell and needed to cool off. In the last segment, I was a little aggressive on the pace without redlining. I felt like I could have ran a couple seconds per mile faster if I had to, but 5:35ish pace was fast enough already....maybe a bit too fast for the workout.
Splits:
17:25 (5:47, 5:50, 5:48)
17:19 (5:45, 5:47, 5:47)
17:05 (5:38, 5:43, 5:44)
16:48 (5:35, 5:37, 5:36)
Man, can't believe I nailed the workout in warm and humid conditions.