11 miles in 7:40 pace
Went to the gym this morning and ran for 20:30 (2.5 miles at 8:12 pace) then lifted weights.
Was going to run with my group in Boulder, but Aaron had too much to do and didn’t get home until 5 pm (I usually leave around 4 pm to make it to my group in time) so I left him with the kids and did my workout around my neighborhood when he got home.
20 minute warm-up, stretching, strides.
Fartlek: 1, 2, 3, 4, 4, 3, 2, 1 with 60 sec rest between the 1 and 2 and 90 sec rest between the 3 and 4
My pace was as follows: 5:14, 6:00, 6:13, 5:52, 5:56, 6:24, 5:53, 5:20
Total evening run was 8.5 miles at 7:15 pace
For some reason I had issues during the 3 minute intervals both times. The first 3 minute interval was uphill and very dark on a muddy trail with a short steep uneven hill near the end. The second 3 minute interval brought bowel problems and I ended up stopping right after to do some business.
I probably would have run these faster had I been with my group and people to push me, but as it was I felt good about my effort and had enjoyable time with my friend Mr. Ipod.