I'm retired from racing. Really.

Big workout- ran to the fairgrounds where I met Paul.  We ran easy till I was at 4 miles, then started 2 miles of (semi) tinman tempo pace (supposed to be 6:15 pace, was 6:30 pace).  I was purposely going a bit slow so we could keep talking, cause it was still hot out even though we started at 7 pm, and to save some for my later workout.  We finished the tempo and Paul dropped me off at LHS track, where I warmed up a bit till I was at 6.5 miles.

Workout was 4x4 min at CV pace fartlek (supposed to be 5:30-5:35, though the heat put a damper on my expectations) with 2 min slow jog recovery.  I messed up the watch on my first one, so stopped at 1100 meters and estimate it was 5:45 pace.  Second one was 5:46 pace (based on hitting 1100 m at 3:58- that is how I calculated my pace for all of these).  Third was 5:43, and the last one was 5:26 pace- I pushed it a bit more on that one and actually came with about 20 meters of hitting 1200 m before the clock struck 4.

Cooled down by doing just over 1 mile on the track, then jogged home.  Counting everything, I figure it was 13.5 miles, 1:36:29.  Good workout, though it would be nice to do this in 50 deg weather.

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