Notes
Temp 42 (38) Wind 7 mph.
20/40/20 Aerobic Run. Nine hours driving (stiff and achy), home late (tired), not wanting to stop every two hours to pee (dehydrated). Know to watch it today. 2.31 mile warm-up in 22:28. Little long getting to Casey's to meet Brian J., get to the track, and get in a couple of surges.
No rain, so drop some gear for 3/4s effort. Cautious start, but lock in with hard focus after two-three laps. Probably some adrenaline in the mix also. Splits 7:12 / 6:57 / 6:54 / 7:02 / 6:57 / 4:58 (6:53). Flipped at 20:00 minutes and lost some rhythm, but worked right back to same splits as first 20:00. May be in for a big-time bonk at some point later today. BJ did great today. 35:00 minute tempo run. Moving at just under 7:10 pace for about 30:00 minutes. Fifth mile falling off to 7:15ish, so shut it down 5:00 minutes early. Had his day's work done, smart move.
Very slow cool-down jog back home. 1.73 miles in 18:39.