12x1 min

Goal: 12x1 min on/off at good effort
Actual: exactly that for 3.73 miles in 24 minutes

Today I had the honor to run with Liz, my old teammate and roommate from Wake! She had a workout too since she was selected to run for the BAA at the USATF Club XC Champs. I got together a solid group of Thomas, Aaron, and Eric to meet up with us at McAlpine so that we could check out the race course. In the late afternoon, we warmed up 2.34 miles and then really went right into the workout. In hindsight, I should have done strides since this was the first speedy thing I've done in quite some time, but Mother Nature's clock was quickly ticking to hours of darkness, so we jumped right in.

We started at the 1 mile mark on the bike trail and made our way into the 5k course. The entire time I felt strong and relaxed. I focused on my form and breathing to make the mintuers feel as effortless as possible. It was mentally taxing when Aaron and Thomas began to pull away from me on the 12th one, but I sucked it up and ran around the same pace I had for the previous 11.

We finished up and cut the cool down short so that we wouldn't get locked in to the Main Gate parking lot. Minuters are always harder than they sound, but the workout went well.