Notes
Temp 54 Winds Calm. Humidity 83% Dew Point 52°.
CBEM Long Run. Best training conditions in memory. Mercury never hit 70°. Shows on the mile splits. Standard warm-up of jogging, drills, and striders. 5.54 miles total. 48:53 minutes.
Workout today is (1) 3.0 miles starting at HM effort and dropping it 0:10 seconds each mile. First two miles with hills. (2) 5:00 minute jog / shoe change. (3) One mile at 10K effort. (4) 3:00 minute jog interval. (5) 800 / 0.50 at 10K effort. Co-founder raced yesterday, so running these together.
Three-mile splits: 6:52 / 6:36 / 6:25. One mile = 6:09. Half-mile = 2:56 (5:52). Comfortable after initially settling in. In control the whole way, and in fact, had to check it down several times.
Solo cool-down of 2.64 miles in 21:35. Hammer post-race, so traveling shoe box trophy easy pickings today. Nickel and penny finish off $1.98 week. Wanted $2, but that would just be greedy.