Neck Fartlek

Time: 73:50
Distance: 17.25k

W/u: 31:16 for 6.51k
W/o: 3 x 1 min., 2 x 2 min, 1 x 3 min, 2 x 2 min, 3 x 1 min all with 60 seconds recovery
C/d: 14:58 for 3.23k

I was on my own for the workout this morning as Meagan had to be out the door early in order to make some meetings at work. While she was putting in the effort that I would soon duplicate, I was busy packing the car and getting ready for a long drive to Ohio for Thanksgiving. Once out the door I warmed up nice and easy in the cold morning air that will soon be considered delightful in the weeks to come. I shuffled along the trail trying to get loosed up for a fartlek that would hopefully get me prepped for racing a 10k turkey trot in downtown Cincinnati.

Splits:

Split	Time	Distance	Avg Pace
Summary	27:36.3	7.51	3:40.5
1	1:02.1	0.33	3:09.5
2	:59.7	0.22	4:30.3
3	:59.9	0.32	3:09.9
4	1:00.2	0.21	4:41.2
5	1:00.1	0.32	3:07.5
6	1:01.9	0.21	4:49.6
7	2:03.8	0.64	3:12.2
8	1:02.3	0.21	4:55.4
9	2:02.1	0.62	3:17.8
10	1:01.7	0.21	4:55.0
11	3:02.3	0.96	3:10.1
12	1:01.6	0.20	5:04.0
13	2:03.8	0.63	3:18.0
14	1:01.8	0.21	4:54.2
15	2:02.2	0.65	3:09.3
16	1:01.6	0.21	4:56.6
17	1:01.3	0.32	3:13.2
18	1:01.0	0.19	5:19.4
19	1:02.9	0.33	3:12.9
20	1:01.9	0.18	5:40.2
21	1:01.4	0.35	2:56.0

Nothing crazy, but I'll take it. The two minute efforts were probably the toughest for no apparent reason. I felt comfortable around 3:12-3:18/k which isn't all that fast. My stride felt a little off trying to run out of that zone. The neck also rolls so the splits also reflect whether or not I was running a little more uphill than downhill. Bottom line is that I'll have my work cut out for me at this turkey trot. I placed 2nd overall back in 2007 and 5th overall back in 2006 when I ran under the alias Ruben Tucker. I had high hopes of running in 2010, but the swine flu got the best of me and I didn't toe the line. This year my expectations will be rather realistic and I would guess a 32 minute effort would about where my fitness is at.