Notes
Temp 72, DP 71.
No official workout this morning. My original plan had been to hit the trail and do a fartlek, working on staying relaxed while running fast (being on the trail would remove the time aspect of the workout). I really need to work on staying relaxed, keeping good form, and not tensing up while running fast.
But it was so humid I decided it was better to stick to the track (ample supply of water), and just be fine with my times being slower. I ended up doing 4.5 miles of a mix of 400s, 600s, and 800s. For each, rather than running at a hard effort like a normal workout, I focused on keeping good form (hips square, using glutes, using feet correctly, slight forward lean with relaxed shoulders) and staying relaxed while running reasonably fast. Basically, extended strides rather than intervals. Did pretty well for the most part.
Since I was focusing on form, I let myself take longer rest as needed, and also did some drills between reps. I did run hard on the last 400, just for the heck of it.
Splits ended up being: 1:31, 2:18, 1:31, 2:17, 1:31, 3:06, 1:32, 3:05, 1:32, 3:04, 2:18, 2:14, 1:23. (the 1:xx splits are 400s, the 2:1x splits are 600s and the 3:0x splits are 800s.
One puff of Foradil pre-run. No asthma, despite high humidity and allergens.