Run (Outside) 45:13 [5] 5.44 mi (8:19 / mi)
shoes: Nike 4.0 Magenta
Joined RWB (Red, White & Blue). It's a non-profit that supports athletic participation by veterans and civilians, pretty interesting stuff. Anyway, they had a Monday night run that I agreed to go out to in order to meet some folks and find an interest in maybe ultras or even trail running (your next client! :)
So, normally they do a 3-4 mile run and I knew that these are road runners so they go fairly fast but whatever, I decided to just run at the back of the pack.
Well, lucky me, today was their surprise fartlek day (of course they now call these ranger runs), totally showing my age when I said fartleks. They went down 1 mile and back 1 mile doing nothing but fartleks, we rested for a couple of minutes and then another out and back. I went with three other women and they pushed hard! We beat the boys. However, when it was time to start the second out and back, two of the women dropped, so they other lady and I joined the boys group. SUPER tough pace, I was wasted, I couldn't believe how hard it was but it was SOOOOO nice to run with some other folks outside!
I'll be heading back next Monday, but of course next Monday will be a normal 3-4 mile run.
SPLITS:
DISTANCE PACE ELAPSED TIME
1.0 mi 08:24 min/mi 00:08:23
2.0 mi 07:37 min/mi 00:07:36
3.0 mi 08:30 min/mi 00:08:30
4.0 mi 07:53 min/mi 00:07:52
5.0 mi 08:41 min/mi 00:08:40
5.4 mi 09:28 min/mi 00:04:07
5 min warm up jog / 6 min cool down jog back to the meeting point.