Notes
Temp 65 Winds Calm. Humidity 95% Dew Point 64°.
Interval Day. Between the positioning on the calendar with other workouts, the intensity, and the duration, today has the highest degree of risk for causing or starting an injury. Runner beware. However, one of those "blessing in disguise" deals. The temperature plus dew point at 130° with a 3-5 foot low fog layer hovering above the grass. Might be possible to get desired training effect at 6:15ish pace.
Up = 2.50 miles at 8:25 average pace. Flattest possible route to the track, then a couple of laps with three surges on the straights.
Workout = 8 x 0.30 at 5K Effort with 0.30 jog Intervals. Kept them all in 1:53 (6:17) to 1:48 (6:01) range. Went 6:17 / 6:16 / 6:04 / 6:10 / 6:08 / 6:03 / 6:07 / 6:03. Good start. Had a few missteps on #3, but cardio was fine. Knew then that I could run these today in low 6s, just needed one or two more before I would be ready. #4 - #8 solid except for a couple of hiccups navigating a turn on #7. Had excellent overall control, got exactly what I needed today, and better yet, did it without putting a bone rattling, joint jarring, beat down on myself.
Down = 1.83 miles at 8:49 average pace. Extra easy. Straight home. Quarter and a dime.