May 16th - 10 / 30 / 10 workout
49:57 (7.92mi) @ 6:18 pace
Ran on trail out in Eureka that connects to Sherman Beach and to Castlewood. Driving out there the weather was raining and pouring on me, but by the time I reach the trail head it had stopped. The trail itself is similar to that of the Trolley Trail in KC and the Independence trail - small white gravel, so it was easy on the legs. It is 2.5mi one way to Sherman Beach, then from there a 1.1mi loop and about midway on that loop is the connecting trail to run out to Castlewood which is roughly a half mile or so one way. I hit the turn around before hitting the sandy part entering Castlewood trails at the 3.5 mile mark and then went back. My original plan was to just run that mile loop for the remainder of the 30min segment but going out the part I took first was very muddy causing me to slow down and slip a lot so I changed that idea. The rest of the loop was perfect though, just about .25mi to .5mi of it was bad.
The design of the workout was to run 10min easy and then 30min at threshold pace, then 10min easy. Went very good except for that 2nd mile when the first half I had to navigate through the mud. After that though I got back on pace and felt great. The first half mile in the 10min starting was painful with the leg, it didn't want to loosen up right away! Later it was fine. Below are my splits for each segment: