We met at the Franklin park XC course this morning for an early morning run. We warmed up for 20 minutes then we all started together including Tom. We were to run 10k pace for a mile on the XC course, then turn around until we met up with Tom and when we made it back to the respective mile marker we were to begin again at the 10k pace. Tom was running between 730-8 min pace so this was our recovery pace. We ran 8k course twice so it was around 10 miles. I only did 4 of the mile intervals with paces of 550, 612,605 and 555. Others did less and some did all 10 mile intervals. That would have killed me to do that so I opted to have a semi hard work out. I did run the entire 16 k though.
It was a good saturday workout.
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the terrain -- is it rough enough to slow you down significantly?
ReplyDeleteAbout 5-10 sec slow depending on weather. The Franklin park course has a little but of everything, grass, trail, rocks, some rollers.
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