Warmed up with 4 miles running from home to CV park. Still a bit on the warm/muggy side. Temps 65-70 but humidity factor always makes it feel warmer than that to me and I sweat like crazy and run out of gas quickly. Kim is wisely still babying her achilles and backing off the running until things improve.
After a few strides I did a 3 mile tempo run along the Speedy Spaniard 10K course. First mile has a bunch of uphill then the rest of the miles are mostly gradual downhill or flat. Wanted to try a pace that would put me in the 41-42 finish time range. According to course tool and based on my past races this means I need to run mile 1 around 7:30 and the rest of the miles in the 6:30-6:45 range.
Actual splits/aveHR ended up as follows:
Mile 1 - 7:29/174 already feels harder than I want it to feel)
Mile 2- 6:43/184 HR already approaching red-line territory (190) by the end of this mile, not a good sign, means I only have about a mile left before lactic acid attacks my legs and any speed goes bye-bye.
Mile 3- 6:41/189 red-lining, HR around 190+ the whole mile and legs going to pot. Good thing I don't have 3.2 more miles to go today.
Cooldown 3 miles. Man I just don't do very well in this warmer, muggy stuff. Been running in these conditions a lot the last couple week I would hope my body might start adjusting better but not yet. Hopefully come race day (2 weeks from today) with training kicking in and a bit of race magic things will go better.
Overall: 8:08/161 (max HR 193)