Met the XC team at Cottonwood Complex. We ran a three mile warm up around the outside of the park and St. Mark's Hospital. (Everytime I run this loop I think of my kids, because I gave birth at St. Mark's.)
After the warm-up we ran a fartlek workout. 1 min, 2 min, 3 min, 3 min, 2 min, 1 min. We had one minute recovery between the one and two minute fartleks, and 2 minutes between the three minute fartleks, for a total of 20 minutes. We ran the region course, so the goal was to finish the course by the end of the workout. This was a good way to run it, because it kept us from running too slowly between the fartleks. I came pretty close to hitting the goal. I ran the 3 mile course in 20:07. (Should have sprinted in.) I like running workouts here. The grass and hills make it a good strength course. Besides, I have much more empathy for the kids having to run this course for Regionals. It's tough.
We cooled down two miles in the park. Now I get to back off the next two days to prepare for a 5k Saturday.
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