Notes
Took a nap for about an hour before our first 4 Lakes workout of the year. Felt kinda out of it on the jog over from Naper but I think that really helped wake my body up.
Tempo: Kept it very controlled today, but still a good effort. There was never a point in time where I felt like I was pressing and we steadily built through it. The way we did this tempo was how I plan to do all of the 4 Lakes tempos this year so overall a very good start. Ran just shy of 28 minutes and our fastest mile was around 5:25, so not crazy fast but still quality.
Hills: Toughest part of the workout today, I felt pretty good on the first one and ended up leading that one but after that we all ended up kinda switching who lead and who didn't. I was up front with Tim and Root on reps #2 and #3 but on rep #4 Troy took off and kind of spread us out a bit. On the 5th hill, Johnny and Luke made a huge move passed me and I tried to cover but I couldn't switch gears that fast so I came in just a tad behind them. Caught up on the rest (which we had been running very quickly on) and then ran with both of them and caught up to Troy and Root. Johnny made another big surge but we were catching him at the very end of #6 and I ended up finishing right behind Root with Luke right behind me. Very tough!
Fartlek: Again, controlled but still quality. Switched to doing 5 by 2 on, 1 off instead of the usual 2-3-4-2-3-4 with 1 minute rest. We packed it up nicely except for the very end when a dog broke loose and tried to bike Sebhat and Tim. People around here need to learn to keep there dogs on a fricken leash. Stopped at the school and then jogged a mile back before adding another mile on indoors and then doing strides. Very solid week of training so far! Now it's just time to recover.