45 minute treadmill tempo. 9-11-9 mph. 9 for 1.12, 9.5 for 1.57, 10 for 2.5 miles,10.5 for 1.5 miles and 11 for .72 miles. Finished the first 10k in 37:20 (thus first 6.22 averaged an even 6 mts/mile).
I forgot my Kinvaras so I wore my trail shoes which have no support. My last run in them was September 19. My only socks were my compression socks which are probably too bulky for the shoes b/c I had four toenails crashing into the toe box. Lots of work on my calves too and they were burning. I was going to do 50 mts but decided to modify (read cut the 5:42 pace by a mile and a longer cool down) to not burn out my calves. | 