Run - Road (hare & back) 22:00 4.7 km (4:41 / km) rhr:53 slept:6.5 weight:77.1kg (sick)shoes: NB 474
day off - first day off in three weeks - needed to do some laundry before packing for Pawtuckaway - decided I might as well add another set of sweaty running clothes to the wash if I was doing it anyway and snuck out the door for a quick run after the boys were on the bus.
Nothing outstanding - nice temps but humid. Got about 9 minutes into the run and realized a likely reason my runs haven't been terribly fast is that my stride was pretty short (more than a shuffle, but not a strong stride) and my turnover was pretty feeble. So I notched it up to a broad stride and better turnover to the turnaround at Hare Road - exactly a minute, so I turned around and decided I'd do a few more max effort 1 minute 'intervals' on the way back. Coasted for a couple minutes between efforts - 2 more max efforts on the dirt road, the final one was back on pavement and wasn't as intense so its only a level 4. Overall time is about the same as if I just cruised at level 3, but at least I can get my body used to the faster pace in small bits...
