Workout with the Black Sheep. After a 1 mile warmup we did 800m of speed changes and then the meat of the workout designed by our own Bruce Herman. Here are the results: 1 x 1 mile (5:55); 4 x 400 m (84, 83, 81,81); 2 x 800 (2:50; 2:45); 8 x 200 (all at 39, one at 38); and then another 1 x 1 mile (5:34). The recoveries were minimal within each set (15-30 seconds) and about a minute between sets.
Josh was blowing everyone off the track and was a half lap ahead of me the whole time. I ran with a guy named Kevin who is new to the Black Sheep this week, a former DIII runner from New York. It helped to have someone to push with, particularly on the last mile. One mile of cool down followed at the end.
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