This is actually a 9-miler. My Garmin didn't get satellite until I got to Kezar, 1.5 miles from my house.
Anyway, we did our warmup through the panhandle - it was a nice change from our normal Stow Lake loop. After that, we went back to Kezar to pick up a few more people, and then we headed out to do fartleks (as Matt said, it's Swedish for "speed play", not a gastrointestinal issue!). This was also a nice change from our normal track workout, but it was definitely not easy!
Here's what we did (I did this twice):
2 minutes at 5k pace (about 7:17)
2 minutes recovery (ez)
1 minute at mile pace (6:20ish)
2 minutes recovery
5 minutes at tempo pace (7:53)
3 minutes recovery
It was definitely hard, but it made me realize that I've got a lot more in me that I might have thought! That one minute sprint actually felt pretty good!
Posted from bimactive.com