I went to the Wednesday workout tonight and thought I would give an update. We were supposed to do a 2000/1600/1200/800/400/200 cut-down with about 1/3 the distance rest at 10k pace but the Nashua South track was overrun with high school kids tonight. Instead, we headed into Mine Falls Park and did a similar workout on the trails based on time. The workout consisted of efforts of 7min/6min/5min/4min/3min/2min with rests of 3min/2min/2min/1min/1min at roughly 10k pace. It was actually a nice change of pace to be in the trails and not running in circles on the track. Our group actually started out about 6-7 strong, the largest that I have seen it in a long time which made for a more interesting run. I am not sure what pace we were running but I covered a little over 6 miles total (I turned back after each bout so we could all start together) in 36:17 and I was probably running 5:20-5:30 for the efforts. Not too bad. I should get a GPS sensor for my watch so I know exactly how far I have run on workouts like this. I started the workout with 3 miles of warm-up alone and a mile of warm-up with the group and then ended with a 3 mile cool-down for a total of 13 miles on the night.
The trials and tribulations of a has-been runner
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