Notes
Back to the real world. Temp 89 with 96 heat index. Running to park for some type of tempo workout in the 1/2 mile park oval in the hills.
1.61 mile warmup and workout almost ended prior to starting as a huge boxer ran out of his yard a mile into it and proceeded to attempt to attack me. I backed up into the neighbor's yard and when I put my hat in front of me he lunged and I fell back onto the ground and thought I was in a world of hurt. Luckily he didnt bite me. The owner came out. I proceeded to tell him his dog tried to bite me and was at that time getting really pissed. Ended up telling him there are lease laws in town and if the SOB bit me in the future he was responsible. He had BDU pants on and just agreed. Didn't have my trusty stick with me and didn't have any dog repellent, either of which would have been damn handy. 1.61 miles.
In park after stretch and water break: 3 progressive striders of 15/21/34 sec. 5:07/5:00 and 4:34. Still thinking about that damn dog.
4.48 miles with breakdown of this. .50 mile tempo efforts at Park oval of 3:04/3:08/3:22 then recovery lap at 3:55.
2 min recovery walk and hydration then .50 mile in 3:18 and into the hilly streets for .68 mile in 4:46 (6:59 pace). Tanking after the first 1.5 miles of the tempo effort. Immediately into the cooldown jog of 1.20 miles in 10:00 then 3/4 mile walk to cool down.
Last 10 days were nice but now need to get back into my routine and get a good 5 week cycle in prior to start of fall races.