4.42 miles - 33:44 (7:38/mile) - course PR
total: 4.67 miles
Wind: S at 2 mph
Wind: SW at 1 mph
Course: COD Loop
Ripped out a sturdy time tonight. The heat had dropped from last night though not so much the humidity. The two together are beastly, but it is better that one is reduced.
First 2.5 miles = 7:16/mile, and I slowed once again. I realized a few reasons are involved, not just the uphill and heat/humidity impact. In the beginning, my run is on the road, and requires less attention to cars. At the finish, I'm dealing with cars, stoplights, and gravel.
My stride felt loose, and my arm swing strong. Maybe the push-ups and sit-ups are paying off. Too early to make a difference.
Tomorrow's JSRC workout will be a collection of 200s and 400s. That will be tough, and Friday has 40:00 fresh (decent pace, but not all out, less than race pace).