Black Sheep workout today. Adam RW coached. He had a Halloween themed run, complete with ghosts, candy, and a macabre and grueling pace ladder workout in the SL City cemetery. After the warmup, we marked out a very hilly one-mile loop in the cemetery, with neon glow-sticks for markers ("ghosts") at each .33. We then ran out and back to each marker, ostensibly at marathon pace, for a total of three hilly intervals (.66, 1.2 mile, 2.0 miles) that were very painful. Cooldown with Adam down to 11th Ave and B street, overlooking Memory Grove, then back. |