Running (Threshold) 25:41 [3] 2.85 mi (9:01 / mi)
shoes: Kayano XVIII
Front of house. 80 degrees; very warm in the sun (fortunately, most of my loop is shaded). Had to take Louise to Redwood City this morning; we were going to run at Rancho on the way back, but she wasn't feeling well, so we went all the way home. By that time, I was hungry and tired, and I'd missed the cool of the morning. Had a power bar, a 15 minute nap, and then channelled by feelings about missing the cool part of the day into a pretty fast run. Tried to be careful of my heel, since it was pretty sore after Tuesday's uptempo run, but got going pretty well and sustained it. This was a tough workout, but I could've gone faster. Maybe a 22 min 5K is still possible (though I don't think I'd attempt that due to the risk of injury to my heel).
541, 512, 505, 456, 446
Last 4 laps in 20:00 - really was a threshold workout.
Running warm up/down 15:45 [2] 1.15 mi (13:42 / mi)
shoes: Kayano XVIII
Warm up: 0.2 in 3 mins
Cool down: 0.2 in 3:45
walk for :30, stretch for :45
.75 in 9:10