Fartlek tuneup run

Now that it's not so dark at 6:00, we got to do our normal fartlek pre-race tuneup workout on the trail today. We had a lot of guest runners with our normal pace group today, including the recuperating Alex, Boston-bound Gretchen, Ann and Margaret. It made for a spirited workout. We did a relaxed 15 minute warmup on the trail, then cranked it up for 10 x 1:00 Fartlek accelerations, with 1:00 easy running between. We were cracking it pretty good. Even after we finished with a mile cooldown to finish up at Auditorium Shores, we still had averaged 8:43/mile overall. The faster fartlek segment was at an overall 8:00/mile or faster, even with the slower jogging between accelerations. Good job. We took turns leading the pace parts, and that made the workout pretty fun. Finished off the day with 4 good long strides on the grass, and then Gilbert had us do a little of his balance drills.

When I got home, I did my crunches/extensions (4x30), pushups (2x15) and back raises (2x25), and stretched a bit. Tomorrow, I'm back in the gym, then Saturday is a relaxed 3-4 miles plus stretching. I need to figure out a goal time for the Capitol 10k, too, since it's on Sunday.