4 mile tempo on the Urb. The trails are finally coming back into shape with most of the snow melted and things drying out. There was one tree I had to dodge around on the second half of the second mile, but this was a minor inconvenience compared to having beautiful weather and keeping dry feet through the entire run.
I ran a full warmup, 4 miles including strides and drills. Then there was nothing to do but get going. The goal was to average 5:20s for the tempo. Splits were as follows:
5:18 (2:40, 2:38) uphill; 10:39 (5:21, 2:38, 2:42); 16:04 including 180 turn (5:25, 2:25, 2:20); 21:19 (5:15, 2:39, 2:36) downhill.
Overall, I felt great. I developed a side ache in the last half mile that made me feel what I imagine asthmatics feel, but with only half a mile to go, it wasn't a big deal.
Finished out with 4x30s fast.
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