Workout with the Black Sheep at the East High track (or the U track on East's campus, as Mike Kirk would note). Started with 1 mile warmup on the road, which included two hill repeats in the middle of it that were steep and hard. Then to the track. John Straley was coaching today and he had a relay planned. We ran a 800m to determine the teams, pairing slower runners with faster runners based on finishing order in the 800m. The relay involved the first team member running 600m, and passing off the other team member, who would then run 600m. While the other one was doing the interval, the other would jog 200m to the exchange point. We did this five times, so 5 x 600m. I kept my splits based on the first 400m and the second 200m, which were all 72-73 and 37-40, respectively. Marilee and I came in second and it was fun. Then 6 x 400m with a progressive pace at each 100m, so the first 100m was easy, the last 100m was close to 95%mhr or so. Then some cool down miles. Special guest appearance from Darrell Phippen today and he was strong, particularly on the last 100m of the last intervals; good kick speed. | 