to gravel track for 4 mile tempo. 1st mile 7:30 something. last mile even slower. I could go w all kinds of excuses (still dark, pulled back muscle, bad ankle and foot mechanics) but this is way off. I just hope its the lower edge of a upward tilting plateau rather than a trough or a precipice.
was going to do 1k's along gravel track, but got there late and traffic across rdp and humidity were both murderous
running40:00 shoes: new balance 1500
so went to recplex and did 4 x 1k w/ 2R on treadmill. a little soft on 1st one while i fiddled with the dials (1.5 incline to compensate for belt pull), was mostly at 7 min/mile pace. though that felt pretty hard...maybe just adjusting to treadmill. then dribbled up and dn bb court for cooldown