Running (dirt) 48:11 5.7 mi (8:27 / mi)
shoes: Gus (Asics 2120)
Had a few minutes to breath before getting to WOG. I was really hungry because I spent the day waiting to fly and never made it out for food. So I stuffed some cheese and dried mango in my mouth and went over to Reid with Seabass. The mango was probably fine, but I don't think large chunks of Harvarti are meant to be eaten before running. I tested the limits - but thankfully did not exceed them - on that one.
Warmup was a lap inside and a stadium lap, then strides. Then we did a tempo-ish run, where each lap (800m) was supposed to be 5 seconds faster than the previous. I ran with Diane, and even though we both knew that I was right about needing to slow down on the first lap, we didn't really do it and ran too fast, which means we got to our sort of goal pace after only 3 laps:
4:05, 4:01, 3:51, 3:50, 3:49, 3:50
Then ran a couple more laps inside for a cool down.
I think this was just fine for the first real workout after a rest. Not very fast (even though the second half felt very hard) but a good starting point for January. Oh yeah, and Seabass just ran on her own around the golf course. Haven't been able to convince her to come back to WOG yet...