Road back from FAT!!!!!

Just under 12 solo in the rain. Feeling ok.

Met Riley and Albert at the Pond. Standard Aerobic Building day. Made the the mistake of wearing shorts instead of half tights today. My Hamstrings never really warmed up and I paid for it. 3 mile warm up. 5:39 5:42 5:40 5:46 (My body decided it had to go to the bathrrom at about 3.9 miles had to slow and find a place to go) it took my about a mile and a half to get going again. 6:15 5:55 5:35 5:31. I think if I could have gotten rolling again it would have been a good workout. learned from the mistake. I can do shorts on easy runs, but hard days I need to wear something to keep my hamstrings and quads warm and loose.

PM 3.35 miles at work

10.7 this morning from the pond with Riley, Albert, Ken, Bret and Jon. So freaking cold at the start but I started to get warmed up and felt pretty good at the end.

4 x Mile repeats with 3 minutes rest. 5:22 5:21 5:20 5:19

Easy solo run in the morning.

Did 15.03 with Ben at just over 7 minute AP this morning wit the plan of doubling this afternoon. I got home and felt spry and decided to head back out into the world and get my last 5 done. Was feeling good ran 3.5 at 6:35 AP then throw in a mile pick up between 18.5 and 19.5 of the day. The first half is down hill and the second half is flat. Wanted to simulate a fatigued downhill mile for the race coming up. Ran 5:11. Then cruised it in at 5:50 pace for the last .7. Feeling good.