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Fartlek Fun

July 22, 2015 (Morning)

Exercise Type: Run

Comments:
Ran with Jackson, Anthony, Sammy, John, and Danny. Went down Normanstone, through Rock Creek, up Whitehaven, and through Glover Park. Couldn't really keep track of the crazy route, so distance is an estimate. Did a total of six intervals, going up by 30 seconds from 30 to 3:00. Anthony called on a different person each time to decide from the remaining lengths. We tried to work together to, overall, descend time wise, but Anthony threw a 30 second one in the middle.
3:00--downhill on Normanstone. Felt good, but should have let the hill do more work for me.
2:00--on a relatively flat trail. Felt pretty quick and good.
2:30--up a decent-but-forgiving trail hill. Tried to push the pace along with Jackson, Anthony, and Danny, but fell back near the end.
30--verged on a strider in the second half (where there was also nice downhill)
1:30--started to feel heavy and, for some reason, my quads were bothering me from yesterday. Fell back to the middle of the group, but still managed to find a rhythm after we exited the woods.
1:00--flat terrain. I tried to use whatever energy I had left, but that wasn't a ton. Still got on my toes and was pleased with the results.
All in all, it was a good workout (though not nearly as fresh as last week's hills). Personally, it's a lot harder to run hard on an unfamiliar path for time than it is to see a designated stopping point up ahead, even if you've never run that stretch before. All the more reason to practice this type of workout, I guess.
Strength:
regular planks (1:30)
single leg squats (25 each)
single leg lifts (45 each; 15 per)
single leg bridges (20)
straight leg clams (30)
regular clams (30)