A surprisingly good effort!
5mi. With the Benjamin track shuttered from tornado damage, we use the well-lit Alton neighborhood for our interval workouts. It’s flat of course, has 1 turn and has new street lights the whole way! I came in a cotton undershirt and a long-sleeved race shirt. I wore that for the warm up mile, then went plain white T for the intervals.
1mi warm up jog
400m, 400m, 400m, 400m, 800m, 600m, 600m, 200m, 400m, 600m
1 mi cool down jog
I ran behind Seth Kaufman and Aldo. For the 800m I was with Attila. We did not do recovery intervals this week. Paul marked off the 800m loop in 100m intervals with red spray paint dots. Next week we will get to running with recovery on the new street layout.