McAlpine Fartlek

Time: 65:26
Distance: 9.95 miles

W/u: 21:25 for 3.0 miles
W/o: 8 x 2 min on/off. 51:34 for 8.18 miles (includes warm up).
C/d: 13:52 for 1.77 miles

My workout schedule is all messed up and it isn't getting any fixes soon. This morning the Queens team was heading out to McAlpine for a light workout on the crushed gravel. They were doing a fartlek consisting of 8 by 2 mins hard/easy. I have a predator run late in the week and thought that I would simply flip/substitute this workout in its place. I warmed up with the men's team for 3 miles and then we ran straight into the first hard effort. Mike Crouch was going to be headlining this workout so I thought that I would hang with him for the duration.

Splits: 1:58 for .42 (4:41 pace), 1:59 for .28 (7:03 pace), 2:00 for .42 (4:49 pace), 1:59 for .29 (6:49), .43 (4:41), .26 (7:36), .42 (4:49), .26 (7:30), .41 (4:55), .26 (7:37), .40 (5:05), .26 (7:43), .38 (5:14), .26 (7:37), .41 (4:59).

I am definitely not recovered from the long trip out here. My calves were still a little sore and my body is tired from lack of sleep. Mike and I ran together for the first four and then I proceeded to get dropped. Alex Schilling joined us on number three and ran a great workout. It was good to have some hard efforts in the beginning of the workout but that left me shot for the remaining efforts. This wasn't my best workout during the 5k cycle but it has its pluses. I'll look to step on the track when I get back to Oklahoma either on Fri or Sat.