Notes
21:00 WU
23:45 CD
Fartlek with Beth from my place to the Ag! Foam rolled beforehand. It's been a long time since I've done a run or workout here (circa 2015, most likely). It was good to be back on this quiet dirt loop.
Ran 5 min.-4 min.-3 min.-2 min.-1 min. hard, with 4x30s for dessert. We took turns leading, and the leader got to dictate pace and jog rest. For example, I led the 5:00 piece, then Beth had us jogging for a long as she wanted before telling me she was about to start us on the 4:00 piece. It kept things fun and unpredictable – jog rest ended up being roughly 2:00-2:30 for most or all of these.
Beth led the 4:00 and 2:00 pieces, and I realized that, even though the pace changes weren't radical, I had a hard time keeping up simply because I wasn't leading. So that's something for me to work on – covering moves and knowing I can stay with someone when I'm not in control.
As always, Beth was awesome to tackle this with. When I was really struggling to lead my 3:00 piece, she was giving me tons of encouragement. We started this whole workout around 6:45/mi pace, and ended it at sub-6:00/mi pace. Then we walked up a stretch before tackling the 4x30s piece.
Strides: 4x30s downhill, with walk-back rest (paces were 5:46, 5:42, 5:41, 5:42/mi, respectively)