Notes
Temp 40, DP 28, wind of 10 MPH from NW.
Did 3x2 miles with 1 mile easy between each, followed by half a mile easy, 1 mile hard, half a mile easy. Was aiming for half-marathon effort down to 10 mile effort or a bit faster on the 2 miles, and then hard-but-aerobic on the 1 mile.
Splits were 12:51 (6:29/6:22); 12:52 (6:33/6:19), 12:40 (6:18/6:22) and then 6:07.
Felt sluggish at first - finally hit a groove about half-way through. I think I'm still tired from Sunday's long run (not at all surprising). I felt like I got some good solid work done on tired legs, without working too hard, so pretty happy. This was a productive morning.
Kept the cooldown short so that this run didn't get TOO long.
Breathing was 1 puff rescue plus Advair 250/50 and Qvar in the morning; 2 puffs of rescue before workout.
Breakfast was rice, hemp powder, and salted caramel and gingerade GUs. Sat well.
Wore thin tights and thick longsleeve for workout and felt well dressed. Wore running jacket for warm-up.