Notes
It was absolutely terrible outside today with the weather already at 100 plus with humidity, but this workout ended up being a pretty successful one.
Tempo: Did a warmup with the high school guys before getting to the track and doing a 10 minute tempo. Some of them got antsy so after 2 laps I got to the front and pressed for the rest of the time, which pissed alot of them off :) Went through the mile in 5:40 and ended up running 7 laps on the track in exactly 10 minutes. Ran in lane 2 the whole time to give some of the other guys room. Christian and Ethan hung tough the whole time so good for them.
Hills: These were actually quite hard. We did them on Loomis street and did a bowl, so we would sprint up one side and then jog down before running up the other hill(the one that we finish every tempo on at NCC) The first 3 Christian and Ethan went rediculously hard on and it took alot for me to run with them. After that though, they slowed down so I got in front of them and hauled it the rest of the way. I broke them on a few but then ethan stuck himself on my shoulder and we ran them together. Ran these all out which is something I havn't done in awhile haha. Ran for time and not # of reps today so we stopped once we did hills consecutivly for 15 minutes.
Fartlek: This was actually quite hard. Same thing as last week 5x1 minute on with 2 minutes off. Every one of these was all out from the start and I instantly broke everybody except Ethan. He would usually hang with me for 40 seconds or so before being unable to respond to surges so I would gain some ground on him then. He really made me work for this though and we both almost had asthma attacks after the 3rd rep. Ethan stopped after the 4th so on the 5th I was completely alone. Still a really solid workout and it was made even harder by the heat and the fact that I've run hard 4 times this week.