Now that felt better
After three days of recovery workouts, I felt well enough to run an hour tempo. It felt so good to be back up on pace. The weather was rainy and a cool 53 degrees which has been the pattern for the past week. It is expected to continue for a few more days. I wouldn’t mind this type of weather for the race on Sunday but I have a feeling it may be a little warmer.
I did an out-and-back on the highway. The workout quickly turned into a progression run. I ran relaxed with close attention to form and effort. Practiced “rolling over the top” of the hills. Very pleased with how the run played out. First mile in 7:35 with the last in 5:50. 9 miles @ 6:30 average.
1st 4.5 miles: 6:49 avg
2nd 4.5 miles: 6:10 avg
Felt very good. Finished the 9 in 58:23 and walked the time rest of the time out. Back to some more easy running and drills while I finish out the cutback.