6 miles @ 10:04/mi. 2000 N hill to Dry Canyon and Murdock trail north solo.
Beautiful morning. Took it easy up and down the hills. I felt strong, but not fast. As I was running on the canal trail near the end of the run, I was feeling slow, running 9:30+ pace. The neighborhood 5K is coming up in about a month. I've been meaning to add some speed work in recent weeks, but with losing a couple of weeks to illness and injury I haven't. So, with a little over a mile to go I threw in a 1/4 mile fartlek sprint hoping for around 7:30 pace...it was 6:55. Encourage, after a 0.3-ish recovery I pushed for another 1/4 mile hoping to break 7:00/mi again...it was 6:30/mi. After another 0.3 recovery I sprinted the last 1/4 mile of my run...6:31/mi. I was thrilled to know that my legs could move that fast, even if only for 1/4 mile...and it actually felt pretty good. I'm very encouraged.
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