15.25 miles in the afternoon and early evening. I ran 3.25 miles after school with the cross country boys. It was an easy 25 minutes at 7:24/mile pace. I am excited to see how they do tomorrow at state. I then drove up too Logan and did a great workout with Cody and Paul. I let Paul draft off of me since I drafted off him the first time I worked out with him. We are even now! The workout was a fartlek: 10x2-minutes @ CV pace (roughly
5:05/mile on flat terrain) with 1-minute recovery jog between
intervals. Afterwards, 10x20-second strides @ 3k-5k pace with 40
seconds recovery. I copied and pasted this from Paul's blog. Hopefully you don't mind Paul!
| Interval | Distance
| Pace
| 1
| 0.40 | 5:04/mile | | 2 | 0.39 | 5:11/mile | | 3 | 0.39 | 5:10/mile | | 4 | 0.38 | 5:20/mile | | 5 | 0.39 | 5:06/mile | | 6 | 0.41 | 4:59/mile | | 7 | 0.40 | 5:05/mile | | 8 | 0.39 | 5:11/mile | | 9 | 0.39 | 5:06/mile | | 10 | 0.41 | 4:57/mile |
It was a nice push because the faster times were going downhill and the slower times were going more uphill. I was glad to see flat road. The strides at the end felt alright. I was pretty tired. Nice, fun rolling hills in New York so this workout should help. The entire run was at a 6:37/mile average. It was a good workout for me. Paul and Stacy were nice enough to invite Katey and me over for dinner. Good Indian food and great conversation. Stacy is enjoying the blog and maybe converted Katey to join as well. If Katey joins, I'm afraid that Katey will vent on how crazy I am for running so much. She is a great support!
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