Big Workout. 7:19 AP. 70 degrees, 87% humidity, partially cloudy, cool south breeze. I ran this on the HS route which is flat to gently rolling.
3 miles easy warm-up
3 miles at MP 6:40, 6:50, 6:47(felt easy)
1 mile easy
6 x 1 mile at HMP with 2 minute jogs in between 6:39, 6:30, 6:23, 6:26, 6:34, 6:28
.84 easy to get me to the 15 mile mark
2 miles at MP 6:53, 6:53(not so easy just relaxed and tried to be realistic about it)
1 mile easy cooldown
Definitely a good workout, I tried to be realistic about my current fitness level and ran by feel at what I truly felt was my current hmp and mp. While this is no superhero workout I do feel cautiously optimistic about a sub-3 in October based on the results.
pm: 50 minutes core and upper body before pickingVanessa up from school. Then she fell off a chair and broke her arm in two place, so I wrapped it in ice and took her in. :( She is doing good, splint and sling and went right to sleep when we got back, she will get her cast tomorrow. She is an incredibly stoic child, puts most adults to shame.
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