Black sheep workout in the Avenues. We ran the usual 1 min on 1 min off from I Street to the Capitol. Then easy down to 4th Ave, where we began the hideous "up and overs" (easy on the flat numbered streets, hard on the uphill lettered streets). I felt slightly better than a couple of months ago when we ran this workout. Then we cruised down from 11th Ave through the cemetary down to 4th Ave for a long surge to Virginia. I added another couple of miles for cooldown. |