5 mi. We had 30 runners up early on a Thursday morning for the track session. Paul said he was having a stress test and therefore he wasn’t running.
All those people spent the first 15 minutes on Alton’s well-lit road warming up. I met two new runners, CrossFit people who heard about the workout and showed up ready for track. The gal wore a Skechers running kit, she said she was from Tampa area. Zelma, Perlas’ friend also came for her first rack of intervals, she enjoyed the challenge!
We did our intervals, including a mile for time. Paul stood at the start line reading out the splits, like a coach would do. I came with healthy hip and legs, and probably 80% lung capacity. The chest cold I’ve had for 3+ weeks is almost gone, but it wasn’t a day to see how fast I can go. My mile was 6:04. Ok, but I should be able to spin lower than 5:50.
1 mile warmup jog
200m w/100m recovery
200m w/100m recovery
400m w/100m recovery
800m w/200m recovery
1600 w/200m recovery (6:04)
400m w/100m recovery
400mw/100m recovery
400m w/100m recovery
200m w/100m recovery
200m
1 mile cooldown jog
At the end of the workout, after I returned to my car, Kaitlyn sent a message telling me she left a beaded bracelet at the track near the start line. I was just leaving the parking lot, I circled back and scooped it up for her. Easy!
drun4fun 