Notes
4x1' on-1' float+ 4x45" on-75" float+ 30" on-90" float. My glute was still bothering me on the warm-up but I decided to give it a go anyway. It didn't hurt anymore going faster than it did at a slower pace, so maybe that's an ok thing? Led the varsity boys for the 1 minutes and tried to keep the effort honest on the float, but I also knew that we were running downhill and would have to come back up for the 45" reps. 5:07/6:20, 4:48/5:59, 4:51/6:00, 4:52/7:02 (180 at the far gate). On the 45" reps I started to feel my lack of training recently and tucked back behind Holden to let him take charge. I stuck with him and Jack but it wasn't easy anymore. 5:00/6:22, 5:05/6:20, 5:00/6:19, 4:57/6:46. The 45" reps put us right back on Marshall and instead of going out and back on the trail again we hit the road for the 30". This is where I was most exposed. I don't have the power or foot speed at the moment to keep up with Jack and Holden so I was getting dusted hard on these shortened reps, even if I was running relatively quick, a 10-20m gap opened up almost instantly. 4:51/6:26, 4:44/6:41, 4:29/5:51, 4:27/5:56. In the end I got a solid workout in for myself and was able to share a good one with my boys. Vibes were high with all of the groups this afternoon which makes me happy too. Got a long way to health and fitness but if I can get over this glute injury, I can have fun working with my athletes.