LM warmup (10 reps), 10.42 miles in 1:21:06, 7:47/mi, HR 161, w/ 3 mile warmup, 3 x 1 mile @ 5K effort in 5:52 (down), 6:18 (rolling), 6:30 (up), 3 x 1 min on/1 min off (5:46/mi - up, 5:41/mi - up, 5:27/mi - up), 3 mile cooldown. PU/SU/Leg ladder (7/7/4) & stretching. Cloudy and cool (63F). Ah, a reprieve from the oppressive heat. Felt a bit chilly at the start....perfect. Now for the run....considering how my training consistency has been circling the drain over the past few weeks, it went remarkably well. Which is to say my legs felt weak, my HR was high, my lungs raw from the effort and my speed slower than desired. But I felt some of the speed return during the 1 minute repeats and by the end of the workout, I felt some remnants of fitness rising to the surface. We shall see how I feel tomorrow. Perhaps all is not lost and I won't be left to the wolves at White River before I even hit the second climb :) | 