AM Ran 2.5 this morning before lifting weights. Lifted weights and did core for 40 minutes.
PM Met my group at Potts Field in Boulder. Fun and unique workout tonight! Each person got to lead an interval and choose how long we went for (between 30 seconds to 2 minutes). The next person got to choose the time we recovered (no longer than 1 minute) for and then their interval. There were 17 of us and we all got a turn. Coach D took the final leg and brought us in for 2 minutes hard. Here is the breakdown of what we did:
20 minute warm up, stretching, strides
50 seconds in 5:56 pace
1 minute easy
2 minutes in 6:04 pace
47 seconds easy
2:08 in 5:31 pace (this was my lead but I lost track of time and people did not like that...oops)
1:46 easy
51 seconds in 5:41 pace
48 seconds easy
26 seconds in 4:57 pace. This one was hilarious because it was led by Dianne, who usually brings up the rear of the group but she must have been nervous to lead all of us because she just went ALL OUT for 26 seconds and called it good. She has WHEELS!
33 seconds easy
1:10 in 5:26 pace
52 seconds easy
55 seconds in 5:35 pace
46 seconds easy
1 minute in 5:30 pace
33 seconds easy
2:01 in 5:42 pace
1:06 easy
51 seconds in 6:19 pace
37 seconds easy
1:22 in 6:13 pace
55 seconds easy
1 minute in 5:53 pace
40 seconds easy
59 seconds in 5:41 pace
55 seconds easy
1:16 in 5:55 pace
1:06 easy
1:58 in 5:52 pace
1:17 easy This recovery was longer because someone teased Bean for spitting and she apologized and tried to tell us she never farted though and speaking of which, I said I just breathed in one as Damon raised his hand. What do I expect...we were running a fartlick afterall. I mean fartlek?
48 seconds in 6:08 pace
43 seconds easy
53 seconds in 5:50 pace
35 seconds easy
47 seconds in 6:09 pace
34 seconds easy
44 seconds in 5:43 pace
24 seconds easy
1:56 in 6:01 pace
12 minute cool down
Total 9.69 miles in 7:59 ave pace | 