4pm run with JH and Blake; 90 and 63 DP; 1600; sunny and little wind = felt miserable, some of which is just being sick of this type of weather; also Ragweed 10.0 today and eyes/drainage problems. My knees are swollen and achy from yesterday's fall. All in all I knew it was going to be a tough day, especially running on cumulative fatigued legs.
Hit about a 3 mi warm-up with drills and a few strides. Met Blake at SS and began our tempo intervals. We began with 2 x 2 miles with around 5 min recovery. Headed out to Police Station area, so had water. Out was a 6:13 and 6:17. Back was 6:13 and 6:13. We are planning on a FF LR Saturday and thus have three faster quality run this week. We were all hitting good pace today, but it was taking more like 5K-10K effort to achieve in this weather. We thus decided to stop while we were ahead and look forward to Saturday morning with more tempo pace. We achieved our goal today & gained confidence by hitting pace in the heat. I also am thankful my old knees held up although they were ever present in my mind as I was worried I could fall again, or damage them worse since they are swollen.
Proud of JH as he is not even close to the good runner he was months ago...he is that much better! And Blake is determined to make up for lost time and working hard; impressive what he can do off so few miles. JB wasn't with us on this run, but I can definitely say we are all putting in PR training efforts and believe it is going to happen when the weather cools off!
Lifted lower.
ART
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