800 TT on streets around lafayette square. slight rise, downhill section, slight rise, downhill section. no wind, 62 deg, 78rh. maybe 10' drop overall. 2:53.30. Good benchmark for now.
steady state ...while the others circled the park, I ran through and within park, some grass and some paving, and clapped encouragingly at various points at the perimeter. more useful than doing their run and lagging far behind.
Not a sign of rain when i left the house, drove into a steady rain, ran in steady rain on trails that were streams, ended up on the clearcut and bushwacked across the creek (cliff cave is unrecognizable), drove back in rain. got home, not a drop had fallen!
12 PM
biking18:00 [2] shoes: bike - ritchey breakaway
bike to and from garden, threw in some hill repeats
to church, which makes me one of the people I sometimes think go to church because they need 'extra help'. The kinvaras are great on pavement, clunky for everything else.
2 sets of 2 x 200, 600, 2 x 200 w eq. distance rest, 3R bet. sets
ran at comfortable, get through it in one piece pace
43, 45, 2:18, 46, 44
44, 47, 2:17, 43, 38
7 AM
running strength conditioning10:00 [1]
hurdle mobility, lforward/backward lunges, side walking squats, single leg romanian or russian i forget which, etc
its 'getting old' to do a run in the am and a little something else, and maybe want to do another workout later but be exhausted the rest of the day...literally