Race for Refugees 5k tempo in 22:48! Pretty much aced the pace. Got to the 3 mile mark and told myself i got 30 sec to get up this hill, and put in a good sprint. Benefit International Institute, beautiful park and rolling winding course to make it interesting (a lot of tangent running practice like i really could use that), almost perfect running weather @ 55 and overcast, light wind and a few sprinkles. And a great running workout done well.
2 PM
running strength conditioning (y upper and core routine) 25:00 [1]
Tomorrow's 5k is the first one that I'm going to take seriously...as a tempo run. Shooting for a time of 22:47 or so, 7:20. Goal is really not to race.
11 AM
running (francis park grass loop) 40:00 [2] shoes: new balance 1400 v3
Not doing long enough intervals because they are too painful, need to slow it all down. 200, 1.5R, 200, 3R, 400, 3R, 200, 1.5R, 200, 3R, 600, 3R,200, 3R, 200,1R, 200. 42, 43, 1:23, 42, 43, 2:23, 42, 42, 39.