Time: 77:29
Distance: ~10 miles
W/u: 20:05 for ~2.5 miles
W/o: 3 x mile, 3 x 1k with Meagan
C/d: 4:05 for .5 miles
Meagan and I headed out to McAlpine this afternoon for a workout consisting of some fast miles followed by relaxed 1ks. My intention was to have her running hard at 5k pace to tire the legs and open the lungs, and then come back with some fast but relaxed intervals off shorter rest. After an easy warm up we got situated at the Footlocker start line and began.
Splits:
5:28 (3:30), 5:28 (3:30), 5:30 (4:00);
3:38 (2:00), 3:35 (1:59), 3:32 (1:59), 3:32 (2:00), 3:33 for 53:19 total and ~7+ miles
We had a perfect day for a workout like this and Meagan handled the workout beautifully. She was right on my hip for the fast miles and I could tell that she wanted to roll on some of the 1ks. I had to hold her back as the point wasn't to blow the doors off the final section. The only downside to the workout was having to cut out the cool down as Meagan's knee completely locked up and I didn't think her limping for a mile would help.
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