Running 1:30:00  23.5 km (3:50 / km)
shoes: Nike Zoom Vapour Fly 4%
Dress Rehersal for 10 miler
5mile WU + 5mile (race effort or above) + ~ 5mile CD
Really happy with this.
5mi Hard 25:39
CD to 1:30:00
This went better than expected. Did not feel good during warm up and the first mile I felt slow, sluggish, an just awful. I guessing I ran a 5:25 for the first mile at best. Breathing was good but it was just the legs not feeling good.
Really.... it the first real workout I have done since Boston IMO so that's to be expected. Gonna work and form and leg turn over this week.