In-n-Out

10:30 AM - Millbury - 11 miles, 1:15:00.
17:00 warmup, 36:00 cooldown. Tempo Run - 22:00, 4.1 miles.

Due to the observance of Evacuation Day on Tuesday practice was pushed back a day this week, and as such yours truly was ringing out customers at the store rather than running around the track with his teammates. Probably for the better, anyway, given I was still stuck in a tired time warp after my weekend on the West Coast. Kevin e-mailed me workout options of 2 x 2-mile or a 4-mile "in/out" tempo run and I chose the latter option, with a twist. Rather than take a lot of turns on the track, I retreated to a traffic-free bike path and tempoed for 22 minutes, switching up the intensity every 5 minutes and 30 seconds rather than trying to hit specific splits of 5:30/5:10/5:30/5:10 as assigned by the man in charge. When all was said and done I covered 4.186 miles, which works out to an average pace of 5:20 or so per mile, so I think it's safe to say I hit the nail on the head with this one. Easy does it the next two days with the possibility of a racing a flat 5K on Sunday in Cambridge. Stay tuned.