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- 7775 total / 2796 in 2013
5k sub 19 PR 19:25 10k sub 40 PR 41:10 HM sub 1:30 PR 1:32:15(1:30:35 on short course) Marathon Sub 3:15 PR 3:22
Sang Y. ran: You know it is bad wh...
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- 7 miles
- 00:55 time
- 07:26 pace
- 1143 calories
You know it is bad when it is warmer and more humid when you end than when you start. 70 deg 75% humidity at start 73 deg and 83% humidity at finish. Today was marked for a speed workout, but I woke up more sore than I have been in awhile. Headed down to the river and decided to run a longer warmup before trying some faster running. Plan was to warmup then 2x1 mi@6:40/mi pace with 1 min RI, then 5 min faster jog recovery followed by 2X.5 mi @6:10/mi pace then 3 min jog recovery with 2x.25mi at 6:00/mi pace. Started out the warmup on the gravel path and legs starting feeling better by the end of the 2nd mile. Grabbed a quick drink and set out on the road to start the miles. First mile when great almost right on target, that was as close to the plan as I was going to get. 2nd mile was way too fast. The 5 min recovery was good then the first .5mi was too fast. At that point I knew my plan was not going to happen. Ran a couple of .1 mi strides then a couple of slightly easier miles to finish. Glad to get out in the humidity to run these. Day 8 of the Sexy 60s was the easiest yet! Splits were: Warmup 8:41, 8:21 and 8:22/mi pace for .11 mi. 1st mile:6:32 2nd mile:6:19 then 8:29/mi pace for the 5 min recovery. Only .5mile was @5:50/mi pace, then 2 strides were @6:10 and 6:07/mi pace. the last 2 miles were:7:28 and 7:43.