Sasha was kind enough to wheel out a 5k (ok it was 2.5k with a 180 - his favorite as he joked). We planned a 3x5k workout, with 19:00 as the target. Conditions were good. There were only a few icy spots the rest was clear. Tail wind out, head wind back, but Sasha blocked for me. Mary Ann and TylerS and Daniel joined, Daniel bowed out of the speed. Mary Ann was going to do one 5k. My splits were very close to Sasha's so I am going off garmin: 5k #1: 18:58 (6:03, 6:06, 6:03), lots of rest between (about .75 mile, but about 10 minutes) 5k #2: 18:49 (6:06, 6:01, 6:01) 5k #3: 18:43 (6:02, 6:01, 6:02) Sasha said our last quarter was a 1:24, and that's when I started to dry heave bent over. I was pleasantly surprised how comfortable I felt at this pace (though I generally was hurting the last .5 mile, or last .75 mile on the last one). So hopefully I can continue to improve and this will be closer to marathon pace soon. Right now it's probably more like 10 Mile - 1/2 marathon pace ish. I would venture to say with the negative split over the three pieces and the consistency within that this is my strongest workout I have done this year. Just when I needed it. TylerS did part of each interval with us and was really strong on the first one until he pulled up in the last mile. I'm sure he'll be hungry to kick my pants again next time. Mary Ann stuck with us for about a mile of the first interval, and kept up the tempo for the full 5k. She's easing back into speed I think and it was great to meet up with her and get to know her better. A special thanks to Sasha for pacing me beautifully (he had me sit behind him and tell him whether to speed up or slow down if needed, and we paced the tempos just right I think) and for Tyler and Mary Ann for helping make the workout happen. weight 122
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