Cooler by about 10° today than yesterday. I did a little over 3 1/2 miles.


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Happy Friday!
Double with light tune-up workout in the morning, 1200 m tempo and 6X 200 at 5K effort (but it felt faster). Then an easy run in the afternoon: 45 and 43 minutes on these runs.

Nice sunny cool day. Strong easterly winds, which is opposite usual direction. All day rain is coming tomorrow. 10.5K

So much cooler this morning!  60F vs. 78F earlier this week and what a difference that makes.  2.65 for me today.

Another double, no threshold. Primarily recovery.
AM 3.8 road miles on a semi-hilly route near home. It was tights, gloves, and double shirt weather. Been a chilly spring here.
 
PM 6.8 miles on a dirt-sandy tow path along a rail trail. It was warmer but still long sleeve weather (50s and breezy). 

Racing 5K this weekend. sub 19 would be >90% age grade. A goal would be 18:30, but not sure if I have the leg speed for that right now.

Few tick cooler today, but nice. 10K

3 mile warm up, 12x20 seconds at 5K effort w/ 40 jog, 2 mile cool down. Total of 6.6 miles.

Weather was nice and it felt great. Definitely will be glad to have tomorrow off to cement some of these gains.

Quote from: kawasa on May 20, 2026, 08:41:02 PMA bit over 7 miles at a very controlled pace after yesterday's speed work. Felt really good and it was just warm enough for the rain to be nice.

A good sharpening workout tomorrow, getting ready for a labor day 5 mile race. I've never raced that distance before.

8K? They're effectively the same distance, with the 8K being some 50 meters less. It's the standard distance for college cross country (for men up to the championship races, then they do 10K). 8K-5 mile used to be a very popular road racing distance, there were more of those than 5Ks but that changed by the late 1980s.

A bit over 7 miles at a very controlled pace after yesterday's speed work. Felt really good and it was just warm enough for the rain to be nice.

A good sharpening workout tomorrow, getting ready for a labor day 5 mile race. I've never raced that distance before.

Yeah nice day here too. Around 66°F this afternoon. Was 53°F when I did my 4 miles this morning. Did half at tempo and 1/2 at threshold.


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