After last Wednesday I decided it was time to start doing all fast workouts in the morning, as the afternoons are getting hotter. Wednesday mornings are challenging because I need to be at the temple at 8:00 am, but I really like to have a fast workout on Wednesday. So I had to come up with one that does not take a long time, and that I can do near my house. After some thinking, I invented one.
4 Slate Canyon loops with a tempo from the highest point magic mark to the lowest point magic mark (1.5405 miles) with a jog uphill in between. This non-standard strech is 12 extra seconds at 5:00 pace over 1.5, 13 at 5:20, and 14 at 5:40 approximately.
It was dark at 5:40 am when I started the workout. As dark and as early as it was, I did not expect much out of the first repetion. Got 8:49 - I just wanted to break 9:00. Then as the sun was rising, and as I was gradually waking up, the speed increased. 8:30 - 8:16 - 8:04. The stride felt good - wide and relaxed, just what I need, although I feel it still ought to be wider, smoother, and more relaxed. 9 miles for the workout with the warm-up and cooldown.
Ran with Benjamin, Jennifer, and Julia. Did always on the run. Ran with Joseph in the stroller + ankle weights for a mile. Total of 14 for the day.