LM warmup (10 reps), 9.07 miles in 1:10:35, 7:47/mi, HR 157, w/ 2 mile warmup, 2 x Drills, 8 x Strides (2 during cooldown), Ladder of 6, 5, 4, 3, 2, & 1 minute on, 1 minute off, 3.5 mile cooldown & stretching. Partly cloudy & pleasant (67F). Tired this morning despite the 9 hours sleep....a sign the body is settling into training again. The warmup was okay, drills the same, strides progressively better. Goal was to start with the 6 min on around 10K pace and run each progressively harder. Problem is, I haven't run a 10K since 2008 and have no clue what a 10K pace feels like anymore. Plus, ran them all generally uphill but with varying degrees of uphill-ed-ness. Nonetheless, I think I did fairly well, only falling off pace/effort perhaps in the middle where I fought against zoning out. The difference between the 1 min on pace and the rest was pretty stark, reinforcing....something? Not sure what. Did 2 strides on flat sections of the return, just to see how they'd compare to the pre-workout strides. Wow. Fast, smooth, did I mention fast? Much better than the pre-workout strides, which were decent. The rest of the cooldown was a bit of a slog, but glad to have this one in the books. | 