Fartleks for Capitol 10,000

As we say every time, this was the standard Wednesday workout prior to a weekend race, a session of fartlek accelerations sandwiched into a 7 mile run on the trail. We had a big group this morning, with Brian back after his skiing weekend, Amy, Rich, Richard, Colleen, Frank, and Emily. 20 minutes easy running led into 10 x 1:00 accelerations with 1:00 rest, and with that big of a group, only Brian and Emily had to lead more than one interval. It was fun today, with the pace pickups being reasonable for a change, and after a nice 2 miles of cooldown afterwards, we had had a good day at the running office. We even did our 5x100m striders. I felt much better on this than I did yesterday, so it was definitely the shoes on Tuesday that caused my discomfort. Weather was very humid, but cool at 60 degrees. Perfectly acceptable running weather.

We got 7 miles of running, average pace was 9:01. If you add in the one minute water stop, it was more like 9:10/mile, but who cares, really? The acceleration miles were 2.3 miles at 8:17/mile, which includes all those recovery intervals as well, so we were moving quite nicely, thank you.