AM - 5 on treadmill @ 1%. 1/2 mile warmup and then just hit it at 7:30, didn't have a lot of umph and could tell I needed to keep it easy. (Cumulus red 380.15) Weighed 149.5 this morning. afternoon - after getting my daughter tracked down after she ran away from school (1st grader) went out on a 9 miler with 6 tempo out and back to Middleton. Started with the extension and then went out toward Middleton. Had trouble warming up, muscle-wise, and wasn't sure if body was ready to hit a tempo. Decided to get into after crossing Green Spring light at 2.75. This would mean Tempo for the next 2 out and back and a hard section up FireStation Hill and back toward my house for the final two miles. Started off just getting into it through Middleton (part gentle down/gentle up - 6:00; Then the next mile was mostly (.8) up Middleton Heights - 6:30 a little slow, but pretty decent climb; Then turned around and back down MH - 5:38 used the hill, but legs were loosing it; Back on the gentle roll of Middleton and across the intersection - 6:00 I felt pretty spent, my legs felt like Paula Radcliff's looked at the end of NY; Slowed for just a second and then told myself I wasn't going to give in yet and would go at least the next 1/2 mile to the base of FS. When I got there I decided I should finish the 5th mile off - 6:30, was at 6 until the hill; Figured this last tempo mile was more moderate with just a few climbs so I should finish it off - 6:18 not great for a tempo mile, but at least I tried it; Finished off with whatever mileage was left around the extension. Not a very good tempo workout. It was probably too soon after the 10K, but I am glad I did it. Lately I have been giving into my fatigued legs and mind, so I am glad I at least kept pushing today. (Precision 55)
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