Notes
Interval session tonight. Legs still somewhat tight but that may be work related not running related.
2.31 miles warmup on Osage trail then drills/3 striders at Arena Park of :25/:28/:40sec for total warmup of 2.66
.52 mile = 2:49(5:26) then .20 mile jog in 1:29
.53 mile = 2:56(5:36) then .20 1:32
.52 mile = 2:51(5:33) then .20 1:33
.52 mile = 2:56(5:38) then .19 1:35
.53 mile = 2:54(5:31) then .44 mile jog in 3:17
3 mile recovery talking to the SM as he marked a course for the Ghisallo crew's Wed night workout.
.50 mile = 2:41(5:26) then 3.66 miles on Osage trail and perimeter of Osage Center at pace ranging 7:37 ----8:15/mile.
First three repeats felt pretty good. Last two repeats felt rough but no real drop-off on pace.
This workout may be my "long run" of the week as my weekend up in Iowa may be covered up with horrible running conditions to boot.