AM: 1:13:21 (8.5 miles). 3 mile w/u + strides then 5K @ 90% effort and 2.5 miles c/d (28:37, (:54, 7:36, 7:30, 7:21), 21:16). Ran to Sunnyside park as a warm-up and then went to Eastside High track and did a couple laps and a few 100 m strides (Greg told me to warm up as if it were a race). I wasn't sure what my exact pace should be since this was supposed to be effort based. But I didn't think I should be much faster than 7:25 pace. I started on the 5K starting line at the track - just as if it were a race. My first couple laps were a little fast, so I slowed down, and I actually slowed down a little more than I wanted - but I did not want to panic and go too fast to make up the time, because that usually doesn't work for me, instead I just settled into to an easy first mile and hoped I would just speed up as the laps ticked by. Luckily they did! This was a really good workout (it was more of a mental race simulation), the last 800 was hard, being by myself, but the pace held up and I felt pretty strong. I felt good on my cool down, like I had worked, but had plenty left in the tank (probably because my first mile was too slow!). We will see how I feel for my run this afternoon!! PM: 40:40 (long 4.5 - I had to dodge sprinklers!) - ran 3 very slow 1.5 miles loops on the grass at Liberty Park. My legs felt like Jello when I stopped! I am pretty sure tomorrow will be mighty slow!
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