AM: track workout in Safety Harbor (coaching) with about 8 people. Alvaro showed up which was awesome! Played a fun workout version of "horse" with staggered 400s. Got in about 3 miles of solid speed with some great competition. I only participated in about 2.5 miles of it, since I was running the show a bit and keeping track. Some of them asked what the goal was for the workout. I replied simply: for fun! I think they enjoyed it by the end of it.
Workout: 12x400, with staggered 400s as a team, with approximately 1 minute standing rest. I did 10 at a pretty good 5k clip.
PM: track in St. Pete. Track was closed but we snuck in anyway. It was a nice little reunion of sorts with Charles, Lee, Jim, Joe, and even Sean showed up to his first track workout in a long, long time which was awesome to see. Naturally he ran a 5:15 mile (ish) to open things up. He signed on with me to do some mile repeats.
I only wanted to get about 5 or so in since I worked out in the morning already and figured I'd be quite fatigued (I was). He fell off after the first one, but he was just trying to get a sense of his fitness I think anyway. Still impressed with anyone that can rock a 5:15 with a huge layoff.
Workout: 4xone mile with 400 jogging recovery Splits: 5:20, 5:20, 5:19, 5:22, then joined Jim and Charles on their final three 100s on their ladder.
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