1 mile warmup (8:59) 4x strides 3x 600 (6:29 pace) (6:29 pace) (6:30 pace) 1 minute jog between each 3x 400 (5:40 pace) (5:48 pace) (5:49 pace) 1 minute jog between each 1 mile cool down (8:54) Dropped down into group number 3 again.. and love running with these guys!! Nothing like having a conversation while your moving along at 5:49 pace :-) Saw lots of friends (Monolo, Brad, Bert, Jim, Stephon and Maribeth) Even met a guy that I went to middle school with (Patrick). Crazy stalker picked me out of the crowd. Solid effort.. prob could have run with group 2... was leading the pacing. Very consistent and happy with effort. |