Notes
Great fartlek today with Shawn. He is back for a few weeks from grad school in NY. Ran out to the Tualatin Recreation Complex for the workout. Seemed like the perfect place to do the workout as we did a loop on trails/paved trails around the baseball fields, relatively flat terrain. Workout was 8 x 3 min @ 5K pace w/ 2 min jog recoveries. Averaged about 5:12-16 pace for the whole workout. Cardiovascular, I felt good the entire workout. Rep 4, 5 & 6, I experienced the lactic acid in my legs build up and slow me down. Legs felt slightly dead and unresponsive while my lungs felt fine. Shawn said the whole point of the workout was to approach the lactic acid barrier and then slightly push through it on the last one. I think I definately accomplished that objective. Shawn finished several seconds ahead of me in each interval. He is definately fit and is benefiting from training and racing on the East Coast with his club team. I am very happy with the workout as I felt good hitting some fast paces. It was nice to have Shawn there to do the workout with. After the workout, we cooled down with another 2.5 around Nike. When we finished, we ran into Olympic Marathon Trials Qualifier & former Hilhi runner Nick Shuetze. It was my first time meeting him. Cool guy. Apparently he was meeting Tony Rinck and some other runners for a run at Nike. Tony arrived 20 minutes later and we briefly chatted with him about his recent 2:23 Marathon performance at California International Marathon.