Did a fun fartlek/speed workout with a couple really fast dudes this morning. It's always so much more fun to do hard workouts with other people than solo. And it was really motivating to be trying my best to hang on to those guys, I am sure I ran faster than I would have alone. By 'fast dudes' I mean Jason Schlarb who just took 5th at The North Face 50 mile championship right behind Dakota Jones; he also did a 2:27 marathon this year (among other really fast races he won). And his fellow air force cross country compadre Levi Severson who was leading the way this morning and has beat Jason in Cross Country for the last 4 years, and also did a 2:27 marathon. Needless to say, I wasn't able to quite hang with each of their respective paces for all of the 2 minute intervals. However, I did out run them on the final 30 second interval which felt good (not that they couldn't have out run me if they really cared to probably). But I feel like I have a decent amount of power on the short 30 second to 1 minute stuff, but beyond that I start to max out pretty quick. We did a 2 mile warmup to the wonderland lake trails which are relatively flat, just slightly rolling. Then we did 7 X 2 min. hard x 3 min. slow, and finished off with 2 x 30 seconds hard. My paces for the fast intervals according to the garmin: 5:18, 5:23, 5:48, 4:58, 5:20, 5:26, 5:10, 4:42, 4:14 The 5:48 was a net 35' ascent, and the 4:58 was a 44' descent. The others were closer to flat. The last 2 were of course only for 30 seconds, but hey...4:14, I'll take it! Now if only I could hold that for longer than 30 seconds. Totals: 9.25 miles - 7:54 avg - 650' vertical
| 