Running race (Road) 19:52 [5] 5.0 km (3:58 / km) shoes: Zoom Fly
Frostbite 5K. Well, it’s a little better. Still, that was my pace for the half marathon on essentially the same course last year. Need to find some speed. 20 OA, 1st M55.
8X on the way home from work plus a mile at Tempo. A bit lame taking this as a Q day, but I did actually run by the PCH track intending to do 200's only to find that they are replacing the surface.
Lewis East from the Mound which, according to Mr. Garmin, is just over 8 miles. I have no reason to doubt that, but I would have guessed closer to 7. Anyway, did the run/walk thing at maybe just a bit too firm a pace for 100, but Rocky is a faster trail so this was probably indicative. Looks like targeting low 20’s is realistic.