Caitlin's Workout at McAlpine

Time: 80:12
Distance: 10.99 miles


W/u: 23:55 for 3.01 miles
W/o: 10, 8, 6, 4, 2, 1 minutes with half rest
Actual: 10, 8, 6, 2, 1 minutes with half rest helping Pezz & Caitlin
C/d: 15:31 for 2.00 miles

Even though I ran some hills yesterday morning with Meagan and Nick Frank, I didn't wake up excruciatingly sore. Maybe I didn't run them hard enough, or maybe I'm just a beast. The quads might have been a little tender, but nothing that I was concerned about. Meagan forced me out the door for a 6:00 am run from Old Bell. I was promised that Paul or Aaron would be there, but that wasn't the case.

I jogged into the park with Meagan and met up with Pezz and Caitlin around the 2 mile mark. Instead of running easy for the remainder of the time I opted to help the girls out with there workout.

Splits:
10 mins - 5:55 to 6:02 through the mile depending who you ask
(5:00 rest)
8 mins - 5:49 to 5:52 through the mile depending who you ask
(4:27 rest)
6 mins - 5:34 through the mile. I tried to hold the group together as Pezz hit the front at about 800m and pushed the pace. I was the link between her and Meagan/Caitlin.
(3:00 rest)
2 mins - covered .38 miles at 5:25 pace
(1:00 rest)
1 min - covered .19 miles at 5:19 pace

I was glad to help out this morning. The pace was apparently faster than a similar workout that Caitlin and Meagan had done a week or so before.