Read the online version on your phone and you'll fit right in.

But I don't even wanna goooooooo. Because apparently it IS rude to go to a wedding in your pajamas.

Bluerun, is there a wedding program? If so, set the book in it?

 

the important part to my coach is to cover the range of paces, meaning starting medium and getting to like mile race pace for the 15 secs at the end. and the other important part is to not drop the pace too much on the recoveries - keep moving so it's not much of a recovery (moderate pace, faster than easy).  Hammering from the beginning and not being able to increase the pace toward the end is the wrong way to run it.  The pace chart needs to slant upward with the recoveries holding at a steady pace (or even faster recoveries for the shorter intervals so it's not so hard to get back to speed)

I haven't done the workout enough times to be "good" at it.

Today I did not go all out during the 15 seconds, as I sometimes do, and the slope is not very steep. I started the 90s at about 10K pace, floats at about MP, during the 30 secs I was probably at around 5K pace / MP, and the 15 seconds are too short for my watch to correctly keep track of the pace changes, but I know I didn't have the pedal to the metal. Close, though.

Blow is the graphical representation of my workout, per Strava

 

I haven't done the workout enough times to be "good" at it.

Neither have I. It's kinda tricky to get right and there are different variations and ways to run it so you don't necessarily have to do it the way that my coach wants me to do it (I was just explaining how he wants it run, which I didn't understand at first because it's more about touching a range of paces than about the average pace)

Neither have I. It's kinda tricky to get right and there are different variations and ways to run it so you don't necessarily have to do it the way that my coach wants me to do it (I was just explaining how he wants it run, which I didn't understand at first because it's more about touching a range of paces than about the average pace)

For sure! That's why I leave it in my watch. Today I didn't feel like pushing extra hard, because of my hip (turns out it's fine, but I didn't know that), but however you do it, it's still 20 minutes!

 

I assume asking isn't the way?

It would be great if I did it and was banned from all future events but I wouldn't be that lucky.

Get pissed drunk:

- You'll have a good time until you pass out

- You'll get banned from future events

Started watching It Chapter 2 last night, wifi got turned off just as Bill got to the carnival part. Been trying to watch the rest at my office, ugh the interruptions!!!! I got like 15-20 minutes left on it.