Workout Day. Ran 1.5 miles over to Paul's house to meet him for a run. No sign of him, must have not received the e-mail. I was feeling ok for the warmup. My left knee was hurting again, but it got better as I warmed up. I was around 7:30-7:45 pace right off the bat, so I was excited for a good day. I decided to do 2 miles of tinman tempo to warmup for the CV's (as that was Paul's original plan and I thought it was a good one). I headed out toward the Planet Walk and hit 6:14 and 6:24. Cruised by Paul's house again and no sign of him so I headed up toward first dam via the canyon road. I did 5x 3 min at ~CV pace with 1.5 min rest. They got progressively harder as the road is a gradual uphill and the wind was fierce coming out of Logan Canyon. I hit:
.52 in 3:00 (5:49)
.51 in 3:00 (5:54)
.51 in 3:04 (6:01)
.49 in 3:02 (6:15) Nasty wind here. I swear it was the same effort level. I decided here to hold off on the last one until I hit the bathrooms at First Dam and run it with the wind.
.54 in 3:02 (5:37) Much nicer
That put me at the canal trail so I decided to run home on the canal trail via the Blvd. I wanted to hit some "brisk" pace miles as Paul calls them so I stayed comfortable and cruised home. (6:50, 6:31, 6:08 (down Blvd), 6:28). Good workout hitting MP effort to Threshold effort.
Total Time: 1:21:35 (6:45) 12.1 miles 159 ave | 