Got up and hit the Y again this am.\u00a0 Don’t like running on the mill, but weather was blowing in (rain turning to snow with gusting winds).\u00a0 Today was a tempo run, supposed to be 5 miles(3 at mid tempo with 2 easy miles as bookends).\u00a0 Didn’t want to spend so long on the mill, so I did .5 mile bookends at easy pace to warmup\/cooldown.\u00a0 Ended up being a pretty good run.\u00a0 Felt nice and warmed-up and turned up the pace to 8:20\/mile.\u00a0 Got through 2 at that pace, but had to dial it down a bit (8:45\/mi.) for a few tenths and then pushed it back up to finish off the 3 miles.\u00a0 Cooled down and stretched a bit and then took off for the pool.<\/p>\n
Swim was pretty good did 2 sets of 250M free.\u00a0 Felt pretty fluid, not quite as good as yesterday.\u00a0 Ended up having to stop and catch my breath before the last 25M on the second set.\u00a0 But finished with better form than if I hadn’t stopped for a few seconds.<\/p>\n
Now, my legs feel like jello.\u00a0 Very Nice!<\/p>\n","protected":false},"excerpt":{"rendered":"
Got up and hit the Y again this am.\u00a0 Don’t like running on the mill, but weather was blowing in (rain turning to snow with gusting winds).\u00a0 Today was a tempo run, supposed to be 5 miles(3 at mid tempo with 2 easy miles as bookends).\u00a0 Didn’t want to spend so long on the mill, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,11],"tags":[],"class_list":["post-81","post","type-post","status-publish","format-standard","hentry","category--2-2-2","category--2-2-2-2-2-2-2-2-2-2"],"_links":{"self":[{"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=\/wp\/v2\/posts\/81","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=81"}],"version-history":[{"count":0,"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=\/wp\/v2\/posts\/81\/revisions"}],"wp:attachment":[{"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=81"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=81"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/runningok.jankowskis.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=81"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}