Notes
Ran with Shawn today around Cornelius. Shawn's first run back in Oregon from Grad school in NYC. Roads were icy but decent enough to run on. I decided to do mile intervals around the neighborhoods because it would get dark and we needed some light to do the workout. Warmed up with a 2.15 mile run and then got started on the workout. 8 x 1 mile @ 10K race pace w/ 3 min. active recoveries. Intervals went well with each successive one getting faster. Shawn wiped out hard on the third one & I almost did several times. Icy conditions definately slowed us down by 10-15 seconds. Felt strong and relaxed during the workout but definately felt the pain during the last few. Shawn finished a good 5-7 seconds ahead of me on the last 4. Overall great workout today especially in such tough conditions. Definately gives me confidence heading into the Half-Marathon in 2.5 weeks. Finished with a pleasant 1 mile cooldown back home. *Avg. mile pace for intervals: 5:33