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A workout for me too

September 17, 2018 (Afternoon)

Exercise Type: Run

Weather: heavy rain and 70s and humid!

Comments:
Getting tired of wet, warm humid air... and today the remnants of Hurricane Florence dumped some of that water out of the sky onto us during the height of the intervals. I jogged alone to Willard Ave park and sent the groups up to the Crescent. (Total run time to the trail was 13 min) Manged four striders, some leg swings, and one IT band stretch before I started the workout (4xhalf mile) as an honorary George Foreman Grill with Ethan Litmans, Charlie Barr, and Oliver Satola. Took the first two in the uphill direction and the next two were southbound. We were careful to start and stop at the non-existent mile marker whereas most other groups were starting too far up the trail. Times were: 2:50 (1:30 seec recov), 2:55 (1:49 recov), 2:52 (1:33 recov), 2:46. I was working with good focus on the first few uphill and then allowed myself to be more of a coach and less of an athlete on the later ones. I was working hard and didn't want to strain, so when Oliver and then Charlie took of aggressively on the last one, I was comfortable running within myself and working with Ethan. Still seems like I made the right choice and I was appropriately tired by the end, but not wiped out. After cheering groups in for awhile, I jumped in and paced Nathaniel Rosenberg (With Ethan burns) for the half mile stretch from the Crescent to Willard. (3:10 for something short of 800m) Then took and easy pace and jogged the rest of the way to HS in 11 minutes. I was pleased to have gotten in my workout and I know that I wouldn't have run as aggressively if I'd done it alone on Sunday as I'd originally planned. If I'm going to go faster than 6:15s for my relay, I need to run sub 6 pace at least once more before then.