Running - Easy (road) 1:13:34  10.05 mi (7:19 / mi)
Ran to IMA for running group, but they had already left, so I ran the Laurelhurst run and eventually caught up to them. I left the group near Ravenna, went up through the park, along Ravenna Blvd, then to Woodland Park track for the Club Northwest workout via 65th St. and Greenlake Way. My legs felt sort of heavy and slow for much of the run, but that could have been because my running pants were sagging with rainwater.
Running - Tempo (track, muddy) 8:36  1.5 mi (5:44 / mi)
Ran 2x1200 meters at tempo pace, with 1 minute rest in between. On the first rep, I went out a bit fast for the first lap, 82-83, but then I settled into pace. Times: 4:16, 4:20. I took 2:56 rest before continuing on to the two race pace kilometers.
Running - Pace (track, muddy) 6:36  1.25 mi (5:17 / mi)
Ran 2x1000 meters with 2 minutes rest between reps. It felt really tough, and I had to push to run that pace. That's not surprising, given my recent dearth of training, let alone race pace training. Times: 3:19, 3:17. Pulses after the first one: Exercise, ~180; recovery, 132. I took 6:47 rest before doing the 200m strides.
Running - Sprint (track, muddy) 2:08  0.5 mi (4:16 / mi)
Ran 4x200 meter strides, with about 1:15 rest in between. It felt good to run fast, but I was dying at the ends of the last couple. Times: 33.1 32.7 31.3 31.4
Running - Easy (road) 9:45  1.0 mi (9:45 / mi)
Jogged home from the track, via 51st St. I was really beat, and the lower outside of my right knee hurt some, particularly toward the end of the warm down.