Making the most of a cold windy afternoon: ~10 miles

It's 20 something degrees with a wonderfully brisk (aka frakkin' cold) wind blowing out of the west. And GZ asks, what are you running today? I say, I have 4.5 miles of track work. He says really?! Can I come along? and I say sure. And just to make it interesting, lets not leave until 4 :D

What a great workout it turned out to be. Got in all the reps, with a huge nod to GZ for keeping me going. 2.5 to Monarch, 4.5 on the track, 2.5 home. Very cold and tight at the end of the run, but nothing a hot shower, some good eats and a bit of a roll out couldn't fix.

2.5 warm up
800 on the track with 3x100 striders (an attempt to find a path through the ice that covered different areas.
2x (1000m z4 (~5k pace), 400 ez, 400 z4, 400 ez)
2x (800m z4 (~5k pace), 400 ez, 400 z4, 400 ez)
2x (600m z4 (~5k pace), 400 ez, 400 z4, 400 ez)

some of the rests were a little long and I had to run in lane 7 (to avoid the worst of the glaciers), so most of the distances were off as well. Not that this is super readable, but you can get and idea of my recovery from each rep....

I look forward to going at this workout again when it's 55 degrees, low wind, on a thawed out track :)

Thanks again to GZ for heading out there with me...

Kia Kaha