LM warmup (10 reps), 6 miles in 43:31, 7:14/mi, HR 158 w/ last 3 miles progression in 6:34 (down), 6:52 (up), 6:24 (rolling). PU/SU/Leg Abduction ladder (7/7/4) & stretching. Caught a break in today's nasty weather, so aside from some stiff gusty winds, pleasant conditions. But I was tired to start and not wanting to put myself info a hole I couldn't dig out of, decided during the warmup to punt on the 3 x 10 min HM/10K repeats and to instead go with 6 miles total, the last 3 progressing from MP to 10K effort, whatever that turned out to be. Between the ever-changing winds and the anything-but-flat course, no way to eval the paces, but the efforts were there. Afterwards, it felt good to have done that faster running, but I was glad I decided to save the legs for Sunday. A couple more short easy runs to go and then the 50. | 