I'm making my long runs on Sundays (most of the time), so today I ran an "easy" 3. I checked the distance out on a "my favorite run" site and found an old route I created to be the same run. I did 30 minutes...15 out and 15 back. I had landmarks at 1min, 2min, & 3 min, then at a few places on the Ke-Wash Trail. I was slower on the way back.
Stats
3.2 miles
30:00
9:22/mile pace (felt very sluggish today, very surprised at my pace being U9:30)
82º w/ 60% humidity
Tomorrow I run 8 miles. We'll see how it goes. I am going to shoot for 9/mile and I'm going to try getting up early early. Craig over and done.
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