Solid workout today with Nan and her group. Nan was dealing with some left leg pain today so it wasn't the best workout for her. She is just off her heaviest training weeks ever so far, and the mileage and work has been adding up. Now she just needs to recover and taper in order to have an awesome race in Boston. Here was the workout today: Warmup 20 min, stretch, then strides. 4 X 2 Min hard, with 60 sec. rest. All of these were uphill on the boulder creek path. Split paces: 5:50, 5:57, 5:54, ? missed the last. 4 X 30 sec. really hard, 60 sec. rest. Some of these were up hill slightly and some were down. Split paces: 4:46, 4:20, 4:46, 4:32 3 X 4 min hard, with 2 min rest. Paces: 5:44, 5:55, 5:44. The middle one was all down hill and I was going easier because my ankle was bugging a bit. 4 X 60 sec hard, 60 sec. rest: Paces: 5:03, 5:20, 5:10, 4:53. The 5:20 one was slower because we had to navigate a bunch of ice. The last one was straight up a big hill and I kind of went all out on that one because I like doing that on short hill sprints. I'm surprised to see my pace fastest on that split since the others were all flat. Cool down for 10 minutes. Every week the workouts are feeling better and better. I'm liking that. 11 Miles - 1:29 - 250-300' total vertical. | 