Distance: 10.75 miles
W/u: 22:50 for 3.02 miles
W/o: 4 x 1.5 miles at 5:00-5:05 pace with (2:00 rest)
C/d: 13:31 for 1.73 miles
I got up early this morning for a big workout on the track with Scotty. It was 6 miles worth of volume at a decent clip on Norman High's track.
The splits were:
7:31.98 (2:01), 7:31.26 (2:00), 7:29.61 (2:02), 7:24.56 for 36:01 total.
The workout went well and I was able to hit the splits relatively comfortably. I think the mile splits for each interval were something like 5:01, 5:01, 4:58, 5:00. I had a good last lap (68 or 69) on the final interval to close things out in 7:24. My form seemed to be fine but the shoulders were a little sore from the tennis yesterday.
Scotty ran large portions of the workout with me in the lashing rain. Truly lashing. No other way to describe it. After the third interval I took off my shoes and tossed the socks aside. The workout started with a few sprinkles which soon turned into a downpour. Luckily, the wind was absent from the storm which made it all bearable. At one point I rounded a turn and thought of the image below.
Virgin, Salazar and Nenow 
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