running warm up/down 20:00  shoes: ON Cloudflow
running25:45 shoes: new balance 1400 v3
strides, 2k @ 5k pace, cooldown. 67 degrees, 90% rh, 13mph headwind on 2nd k. Course was out and back w a circle turnaround but the finish was about 80m from the start so had to estimate the 1k point on the fly.
8:43, fairly even estimated splits considering wind and uphill section, I thought its was a pretty speedy effort but works out to a 21:45 5k pace, so really I was not anywhere near the goal pace. Still a long way to go. The NB racing flats feel pretty good on asphalt.
8 x 400 at 5k race pace. very optimistically, 1:37, if I can solve the 5k mystery. times given minutes second interval/rest
suprised to find that posture and breathing need the most work.
tips to get ready for upcoming:
watch what you eat (a little)
don't worry, fitness is a process
harden legs on asphalt
easy workout week of A race
run every training step mindfully
2 a days are ok, esp w cross training
spend warm up relaxing
foresee race form and attitude
line up in front
best race flats
running20:00  shoes: new balance 1400 v3
indoor warmup and fast-paced neighborhood streets. Feel like pretty good racing flats now, guess the foot is on the mend.
running20:00  shoes: adidas adios boost
streets and pocket park laps. some good shoes that still have life in them.