Workout at East High track with the Black Sheep. I have little time to recap, so here it is in a nutshell: Warmup 1.3 through the neighborhood, regroup at East track. Bill and his East kids were also doing their workout, so it was crowded, but I think everyone was very accommodating. Hopefully Bill felt the same way. Anyway, back on the track, we ran 800m of speed changes. Then Part A of the workout was one mile with 300m at pace, 100m easy. Part B was tougher: 3 x 2000m. We ran these with alternating laps at marathon goal pace and 5k goal pace. We (Josh, Brad A. and me) ran these at around 90-93s for the slow laps, 78-79s for the faster ones. I enjoyed these long intervals with a nice pace mix. Ran 1.5 on the road with a few in the group after the track workout, followed by some more on my own to get 10 total. PM: Ran 2.4 mi home from work in the rain, which helped me feel alive again after a long day.
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