AM: 9 miles, 6 "fast" but only about 1.5 actually relatively quick running with Brian and Tommy. They did a fun alternating workout I think I'm going to steal- 8:00, 7:00, 6:00 and then ride it like a wave up and down again alternating every 0.75 miles. Definitely made it go by quicker.
PM: Tempo workout with Darek and John similar to this morning- just hotter and faster. 5 miles continuous alternating paces up and down a ladder getting only as low as about 5:25/mile pace. So it would be 6:55/mile for 1/2 mile, then 6:25/mile for a half mile, then 5:55/mile for a half mile, then 5:25/mile for a half mile, and then head back up the ladder getting slower and finish back down the ladder getting faster. The workout felt quite easy. I started losing touch with Darek and John on the 'ladder up' portion, so I paused on a downhill on the slowest interval so we could all team up again. I hope it helped everyone push.
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