4 mile warm up
5 mile tempo @ 5:37 avg
4.5 mile cool down.
Warmed up on the regular dc loop. After four miles I decided to start the tempo. First mile was through B-hills, Second was on the trail above the river and over to the DC. 4&5 up to River Road and 5 was back down the inner river trail. 5:37, 5:32, 5:31, 5:40, 5:43
So so effort and results today. Hip felt doable and ok on the warm up and first two miles of the tempo. But by 2.5 it got tight and then on the last couple miles I was laboring a lot. Feel like I'm stuck in 3rd gear and the motor is rapped out. Just running too hot and not fast enough. Need to find a way to grab another gear or two a long with bringing the rpms down.
4.2 miles on the treadmill this afternoon. Felt fairly good... knock on wood.
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