12 mile morning run. Kind of a mini tempo on very tiered legs. I ran from the house over to the industrial park and up the hill past the water tank to where the pavement ends. This put me out 5.1 miles. For the last mile and a half of that I tried to run a harder than easy but not full blown tempo. Then a bathroom break and back down to begin the all out temop.
4.1 miles at tempo pace avg 5:20 for that phase. The only reason I was able to hit these times was that it's downhill... but at this point leg turnover is leg turnover. Then I finished up running back down to the gas station and back home for the cool down. (Red Stratus 185.1) Over all not a bad workout. Kind of a cheap way to get some fast miles but it's close to the house and I'm pretty sore still from last week. Plus running up there to start with is a good workout in it's self. Hey it's a good way to start, now I just need one more tempo this week. Most likely I'll just try to finish my long run on Saturday at race pace or maybe Thursday night- we'll have to see. 5.2 mile run this afternoon. Up to the powerline and back on the trail. Just an easy (get it done) type of run. The weather is perfect right now int the afternoon. (Blue Cumulus 220.9)
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