Three mile warmup followed by 2x2.5 miles @5:10 pace with an 800m float between the two reps. Followed by about nine miles at 6:40 pace.
Wound up hitting 5:01 (oops), 5:07 2:32 on the first rep. Then a bit closer to pace on the second one at 5:08, 5:08 and 2:33. Even at 8am it was already getting hot and the track I ran on happened to be black. Ugh. It was 74 degrees when i finished and my face had salt all over. I still really suck at hydrating. But at least I got the run in early. As of 2:45pm it is 93 degrees. This is an average summer day in Utah but scortching for us in Western Washington. The biggest problem is that very few homes have air conditioning so there is little relief. But, it beats the snow we had three weeks ago. Two weeks until Newport. | 