Met with Josse in SF for some tempo intervals. It was foggy and about 15F. The fog made the temperature seem colder. At least there was no wind. She wanted 2 mile repeats, I wanted one mile repeats, so we met in the middle and did 1.5 mile repeats, which are so hard to do! We ran 3 miles then started off toward leland in the fog. Then we started off on our first interval. 1 - 9:14, This is a net downhill with an uphill and downhill over an overpass of I-15. Mile 1 split 6:08, then 3:06 for the .5, rest .64 miles, total time 6:37, 2 - 9:16, Did the same strip backwards, net uphill, with the first mile pretty good uphill since the mile hit at the top of the overpass, first mile 6:13, then 3:03 for the .5 potty break rest plus .19 before and .18 after 3 - 9:01, This was a net downhill, with an uphill then downhill in the first .5 mile then flat after that, 5:55 first mile, then 3:05 for the .5, I was trying to stay at 6:00 pace for the last half of this interval and was disappointed I couldn't do it. It leaves the accomplishment of going sub 6:00 for more than a mile for another day. We did a couple of miles at the end for a cool down. Josse was a real trooper in her workout. She was able to pull out a 6:36 mile for her last interval and do 4 miles of speed work in the first time since surgery (if you don't count Saturday's race, which you really should 13 miles of speed that day!). Thanks so much Josse for coming down and working out with me! It is so much better to do these with someone rather than alone. I was not feeling like speed was a good idea today in the middle of the first interval, but with Josse's support I got 'er done. Mizuno Ave pace 7:42 or so.
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