semi-Big Workout today. It was "only" 12 miles total, since I am not really recovered from the marathon yet, but was still enough to work me over. The workout was a fartlek: 10x2-minutes @ CV pace (roughly 5:05/mile on flat terrain) with 1-minute recovery jog between intervals. Afterwards, 10x20-second strides @ 3k-5k pace with 40 seconds recovery. Logan and Cody joined me, which was really nice. It's so much better doing hard workouts with other people. Plus, I could draft off Logan. :-). Since the NY course is so hilly, wimpy track workouts are out of the question. Rather, I elected to hit the road and the rolling hills of the North Logan-USU-Boulevard Loop. The first 5 intervals had a lot of uphill, but then the last half of the set flattened out and had some gradual downhill as well. I used my Garmin to record distance and pace for the fartlek intervals, but ran them mostly by feel. | Interval | Distance
| Pace
| 1
| 0.40 | 5:04/mile | | 2 | 0.39 | 5:11/mile | | 3 | 0.39 | 5:10/mile | | 4 | 0.38 | 5:20/mile | | 5 | 0.39 | 5:06/mile | | 6 | 0.41 | 4:59/mile | | 7 | 0.40 | 5:05/mile | | 8 | 0.39 | 5:11/mile | | 9 | 0.39 | 5:06/mile | | 10 | 0.41 | 4:57/mile |
In general, the faster intervals had more downhill, and the slower intervals had more uphill. I like this course because it's fairly challenging. Not as hard as my Millville Hill Loop, but still good. I was feeling pretty beat down halfway through, but fortunately had Logan to keep pushing me. Once we got to the top of the course, the terrain got a bit easier, but both calves really tightened up and got a fairly sore. I still have a ways to go on the recovery. The last thing I wanted to do after the fartlek was 10 strides, but the three of us grunted our way through it. Thanks guys for a good workout. 6:37/mile average pace for the whole run. (Triax: 160 miles)
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