Notes
Plan: 1 mile warm-up, 4 miles at 8:30, 3 miles at 7:00, 3 miles at 7:30, 1 mile cool down.
Quads were sore from the hills yesterday.
Was hoping it would cool down more, but it was easily 70 degrees at the half way point.
Everything was fine until it got to the time to run the 3 miles at 7:00. I just couldn't find that lower gear to get the pace down to 7:00. By the time I ended trying to get the 3 miles at 7:00, the legs were pretty tired and I could feel quad soreness on every stride. Since I wasn't coming close to the 7:30 after the attempt for 3 at 7:00, I just went a couple miles and ended the run.
I will run 3-4 miles later today to make up the missed miles and to loosen up the quads.
I was pretty scared of this work out all week and ran it on the warmest morning of the week.
I felt pretty good this morning. I went to bed at 8:30 PM the night before and got up at 5 AM. So I was rested and didn't feel dehydrated. It just seems like the effort required to run 7:00 at 70 degrees is a lot more than running it at 50 degrees.
Update 10:30 AM - Quads getting more sore as the day goes on. Longview hills are a killer.