lunch - easy 4 with strides.
pm - 13 miles. I wasn't sure what to do for my workout today and was thinkng about it last night when I saw a late FB post from my friend Caleb, http://www.coachcaleb.com/ so I asked if he would dial me up a workout for tonight. Luckily for me he's awesome and he gave me a descending fartlek to chew on :). The workout was supposed to be 5 mile warmup the 6, 5, 4, 3, 2, 1 minutes from MP down to 5k pace. Recoveries in between at 3, 2.5, 2, 1.5, and 1 minutes.
I ended up with a 40 minute warmup because the park was a 5.7 miles from home and I stopped and used the bathroom there before starting the fartlek. I did do a few strides at 5 miles just to get the legs ready first. Then went 6 minutes at 5:50, 5 at 5:40, 4 at 5:30, 3 at 5:25, 2 at 5:15, and 1 at 4:50. The 3 minute segment was an eternity :), and the 2 minute was spent on the dirt connector road. The hill at the end of that road was a bit of a momentum killer but I still got it done. The last 2 segments were a bit fast but I felt really good at the end and I was recovering quickly so it made it fun. Recoveries were 7:30-8:00 pace.
It was a fun workout and I feel like it was a good deposit. Fall is definitely here. It was quite cool this afternoon and the mountains are beginning to explode with colors from the changing leaves :).
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