11 minute warm up jog, mostly to work out the charlie horse kink in my left thigh from yesterday's crash. Then started the out and back effort: 30 minutes out, 29:10 back. Passed the 23 out place from last week's run about 45 seconds faster. The out is quicker than easy pace, I guess you could call it easy plus, medium minus ... but it wears on you. The pace back is where the work begins. While this is a boring workout to read about, it a great workout (when I ran sub 34 in the 10K at altitude about 6 years ago, out and backs were my bread and butter). 10 minute warm down, 80 minutes in the AM.
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