4.5mi. I did the full mile warmup but only half of the cooldown today. We had 27 people running today, Scott and Carolyn rode there, Dave Reback brought his new UPS van full of daughters, it was good, cool 71 degree weather with a breeze. Here are the intervals…
- 2 x 100m striders, 100m recovery in between, 200m recovery
- 800m w/200m recovery.
- 2 x 200m recovery, 100m recovery in between, 200m recovery
- 800m w/200m recovery.
- 2 x 300m 100m recovery in between, 200m recovery
- 800m w/200m recovery.
- 400m w/200m revovery
- 800m w/200m recovery.
Paul said at first go 75% on the first 800, then as we continued, he wanted each 800 thereafter to be a bit quicker than the last one. I ran right beside Erica except for a few of the sprints, her times for the 800s were 2:58, 2:56, 2:54 and 2:54 again. I felt good doing the 800s, and better playing with the fast guys on the sprints. I burped a few times and felt like I needed to crack my neck during most of the recoveries, but it never happened. A good Thursday, then I had to drive to orlando for the ISA show.
drun4fun 