Today I ran my long run for the week with a tempo/race pace. I did the first half of my run to yoga class. The outside temp was 82 with a head wind, and to top it off, the course is all up-hill. The stop lights were working against me and parts of the roads were under construction. I did the run with an 8:41 pace. Not bad for a slow, fat guy.
Yoga was good. But it seems to only stress my tired legs for the run home.
The run home was cooler, down hill, and no wind. The lights worked to my favor this time. I did a 7:53 pace home. Total miles = 11.6 miles (5.8 miles one way)
Yesterday, I rode 20 miles on my bike with a 3/4 mile swim in the middle of my ride.