Workout with the Black Sheep crew. Jan designed today's workout and his selections reminded me of this weekend's 10k with its emphasis on climbing. We met at 15th/15th and warmed up down to Gilmer Drive. Part A was 4 x .55 mi loops that starts with gradual climb for about 300m, then climbs steadily for about 300m, and then flattens out for the last 200m. Josh Steffen and I ran these very closely. He's training for Boston and is in very good shape. The times were descending, but not by much: 3:10/3:08/3:07/3:06. I got a little dose of going anaerobic. For Part B, we ran did some easy running before running 4 x .25 repeats up a long hill between 1300 E. and 1500 E. Again, the times were descending but not by much. 87/87/86/84. For part C, we ran up to 1500 E. and did another set of hill repeats on the little street that parallels Miller Park. These are 200m hills. Times were 45/37/37/36. There is a nice grunt climb in the last 50m of this hill that made me feel like I was pulling about four different muscle groups on the last repeat. Then a cooldown back to 15th/15th. We managed to finish the workout before the snow started to fly, which is a good thing because it's really coming down out there right now.
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