Running (Tempo surges) 1:10:00 [3] 9.0 mi (7:47 / mi)
So - this ended up being a bit shorter of a run than I wanted. But, with the stress of work this week and the heat/humidity, I didn't want to overdo it. I went to Whiting with Kim and did the tempo surges. We did 2 laps, including going up to the bottom of B17 and up to Rt. 141 to add some climbs (since the reservoir is relatively flat). We warmed up for 15 minutes, then did a 6 min, 5 min, 3 min, and 2 min interval surges. They were perhaps a bit faster than I would have liked (Kim was on a mission!), so I felt just faster than my comfort zone.