Concrete/road run long (Combo speed/long) 1:00:00 [4] 9.0 mi (6:40 / mi)
This was half road and trail. It was cool and I took off so fast. I barely needed any warm up. I did first 2 legs of speed work but then hit the sandy trail. Rather than turning around, I decided to do the long run too. When I got back to the hard surface I did the two 1/4 mile segments. Probably didn’t quite make the speed but came close.
I had planned to do the speed on Friday morning but my crazy aunt started in on me late Thursday night about needing to change the funeral arrangements and I didn’t sleep well.
At some point during the moving today, I tweaked a rib again and it hurts. I’ll be careful not to get pneumonia from it again.