Last big workout before STG. 1 mile, 1 mile, 2 mile, 1 mile at around LT pace. Hit a 2.5 mile warm up and felt pretty flat. Knowing that's pretty normal I continued with the plan. Temps were nice and basically the same as it's been. 59 F at the start. It did get up to 98 F yesterday and I'm hoping in the next week it can start getting a little cooler. 1. 5:04- felt pretty robotic on the first mile. But lungs were great and felt like I was able to bring the heart rate down quick on the recovery before the next mile. 2. 4:55- Another robotic mile but by the last quarter things started to flow. Stepped in a giant pile of dog crap during this mile and flipped a chunk up on my arm. Lucky but I didn't notice until after the mile was over:) 3 and 4. 2 mile section from the DC up to RR in 10:16 and a new PR for this stretch (5:02, 5:14). I got out hard but then continued to roll. Didn't want to hit the first mile so fast but was pleased with the outcome and overall effort. Didn't even have to dig too deep in the tank on the 2nd mile to keep it respectable. Very happy with this section for sure. 5. 5:10- I was already way ahead of my goal for the workout so really didn't pound this one. Ran from RR down the inner River trail to the parking lot. Just a solid push after the hard part of the workout was over. Glad to get this one in the bank. Glad it went well too. Not to think that I rocked the world but for me it's a solid speed workout. Legs felt great the entire time other than a little stiff in the first couple miles. Most importantly I felt great on the ending miles whereas I've been know to die on them in the past... like last week.
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