AM - 5 w/u on mural including the turf routine, then drove to the gym for a 3-mile tempo on the treadmill in 15:47(11.4 mph). c/d for 10.
pretty decent, nothing spectacular. was hoping for the first 3 to go exactly how they did and close with a 5:10 for what i'm 90% sure would've been my first sub-21 4-miler, but got caught lackin from treating aerobic exercise the past business week as nothing more than funny business(pun also considered: "business week, more like business weak"). tragic. i'm hoping to get some fast short track intervals sunday afternoon but we got some very rough storms hitting us from like noon today to noon tomorrow and the wind is supposed to be like 20 mph+ all day sunday. could substitute for some hill sprints(in theory a steep enough hill would block the wind)... we'll play it by ear.
AM2 - 4 on mural just before noon, 5:57 pace. did NOT want a treadmill double today so ended up only getting about 5 hours recovery between runs so i could get back on a grass loop before the storms flood it. knew it'd be easy to strain something by getting too excited with the pace but 5:57 felt pretty lax. not a jog, but you know. wasn't keeled over immediately after with the hands on the knees or anything. the "prostate exam run" as we in the know call it. did cut it a mile or two shorter than i would have had it been an evening mural run though.
PM - upper weights n core n sauna
song of the day is back! today it's "what's the difference" by dr. dre
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