14x(1 min on, 1 min off) at 5:20 or faster pace
14x1 min at just that, for 10 miles total.
Well, I'm trying to get my wheels back on the bus for my Houston training, and minuters workouts seem to always do the trick. I had expected to do this workout solo after work, but I was delighted to receive an email from Will that said he needed to run this evening instead of tomorrow evening. It worked out perfectly as we met on the Sugar Creek Pathway and continued to Freedom Park.
I got in a solid 4+ miles of warmup before we reached the Dilworth 2-mile Speed Loop and began our workout. I was expecting my legs to feel the effects from the 6k XC race on Saturday (or from the night of dancing at the XC Race After Party), but instead my legs felt fresh and light. This could also be due to the fact that I took the day off from running on Monday and slept 11 hours to make up for the lack of running. Clearly, I needed to recover from the USATF Club XC Race more than I had expected!
For the most part, we were able to cruise through the streets of Dilworth, but there were some intersections where we had to slow down because drivers couldn't see us.Considering that Will has only run 200 Miles over the past like 4 months, he did a fantastic job and worked with me through 10 intervals. His company was appreciated, especially after almost 5 months of not having had the opportunity to run with him. Once we finished up two loops, we headed right back to Morehead, where we parted ways.
On my 15 minutes back to the house, I was able to reflect on how awesome it is to know that 99.9% of the time, I can find a running buddy. This is definitely something that should not be taken for granted and that can be attributed to many things - Run With Theoden's facebook page, the Charlotte Running Club, informative blogs on running from local enthusiasts. All of these things have sparked comaradie and fellowship in the running community here in Charlotte. I also like how the triathletes and the runners are training together now more than ever. We're one lucky bunch!
The 2017 Boston Marathon
4 weeks ago