On a muggy morning (the last for a while, I hope), we took to the trail on Wednesday for the fartlek tuneup workout. We had a pretty huge pack of runners for a long while this morning, but it eventually wound down to a group of maybe 8-10. Norma and Bonnie were along to show us how to crank up the fartlek intervals when they took the lead around the fourth or fifth 1:00 acceleration on the trail. Still, it was a fun workout, and with all the runners, nobody had to lead more than twice, which is a bonus. We had some good variety in the pace set by the group leaders, and still ended up about like we did the last time I ran fartleks with the group.
For the day, about 7 miles. The fartlek bits were knocked out right at 8:00/mile overall, with the 15 x 1:00 easy jogs mixed in. The actual pace for the fast bits only was 7:01/mile, which is pretty snappy. For the full run, we averaged 8:40/mile, with warmup/cooldown included. I'll score this a as a good workout, and I feel ready for Decker. We knocked out 6 striders once we were done, and I stayed around for the full stretching as well.
Now, just have to get to the starting line for the big race on Sunday!
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