AM: 12 miles 6:23 avg. A hot and hard one! Hopefully this is one last punch in the gut from the weather. 87 with 67 dew point at 3 am. I ran 7 miles quickly getting into a moderate effort and down to 6:30 pace for miles 6,7 before going straight into a five mile tempo with splits of 5:57,5:58,5:49,5:51,5:56. The tempo portion started pretty comfortable and then I got a nice boost from a GU I took at mile 7 for a couple of faster mikes but then I actually started to fade a bit in the last mile and I was definitely tired and ready to be done. I'm happy to get a good solid run in these conditions.
PM: 4.13 miles w/4 easy + 4 x 10 sec hill sprints. Legs felt good. |