Met Emily and TylerS for a workout today, my first with Emily. Met at SF riverbottoms and went toward the mouth and back to bishops for the warm up (3.7 warmup). Tempo was 3 miles toward the mouth of the canyon, then 180 for 3 miles back. I wanted 6:15-6:20 pace. Mile 1 - 6:23 (slight uphill so just right), 6:25 (slight uphill still ok), 6:31 (slight uphill and unpleasant headwind, I am behind Tyler and Emily by now), 6:22 (slight down, tailwind, having a hard time transitioning to faster pace), 6:13 (that's more like it, Emily is done), at 5.2 I took a perhaps 30-40 sec break for an emergency pit stop, dang it, stopped my watch. Jumped right back into tempoing and got 6:15 for last mile, including the climb at bishops, so it was net flat, though I did get the potty break to catch my breath a bit. So the verdict is 6:21.5 ave pace, not quite what I wanted. I felt deadlegged, and my left quad was especially tightish, but I am proud I pushed through. The real winner today was Tyler. He's an animal. I wish I could bust out workouts like he can. Took a mini morning nap, then went to AF to put my car in the shop. Ran AF toward Alpine for 40 minutes in perfect mid 60's weather--i was sport-braing it. It was liberating :) Dragging dead wood from our forest to the road for bonus exercise, then core workout at 8pm.
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