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Quick 3-mile amazon tempo

September 26, 2018 (Morning)

Exercise Type: Run

Weather: mid 60s, sunny, nice

Comments:
Busy day, and too tired to run in the AM:

* 3 patients
* 1 hr free
* patient
* hyperbaric treatment
* break
* 3 more patients!

Old school, I jammed in a workout in a <1 hr break.

Warmed up around the South Block (1.5 miles), grindy with strides. Legs were still heavy from Rainier, but otherwise good.

Ran a standard, old-school, 3 consesutive mile tempo, like I used to do on the Amazon bark loop. Didn't look at the watch.

Focus:

* forward!!
* pawback (especially right)
* upper lumbar arch

Felt OK, but it wasn't easy. Forced myself to have controlled breathing.

Splits, afterward:

6:24, 6:19, 6:15

OK. This sort of effort used to get me 5:50-5:40 pace. But I'll take it, for now.