11 miles in 6:57 AP Up at 6 a.m. for snow shoveling and car scraping. We got dumped on last night so I opted to do this workout on the treadmill at FAC instead of meeting the group at East Boulder Community Park. I even talked Aaron into joining me at FAC and forever tainted his deeply held anti-treadmill conviction. 20 minute warm up, stretching, strides 1, 2, 3, 4, 5, 4, 3, 2, 1 Fartlek with 60 seconds easy between 1 & 2 minute intervals, 90 seconds easy between the 3 minute intervals, and 2 minutes easy between the 4 & 5 minute intervals. 1 & 2 minute intervals were 5:30-5:35 pace (last one faster) and 3, 4, & 5 minute intervals were 5:42-5:50 pace. Did that make any sense at all? Well it was a good workout. 10 minute cool down Dynamic stretching with Aaron in the yoga room afterwards. Showered, ate a half a bagel with a yoplait yogurt, drank a water bottle full of Ultragen, and got bundled up again to go back out in the 6 degree snow storm. Saw Coach D in the foyer of FAC as we were leaving and chatted for a few minutes but had to leave for my massage appointment at 9 a.m. and it was already 9:10 a.m. The massage directly after the hard workout was genius. I think I'm going to do that more often. | 