Now I just need to do this workout faster or with less rest.

Saturday, 7/4-Met with Duncan, Justin and Chuck at 7:30 AM at Westtown School for the "Russian Intervals" workout.  Instead of 5x (3x300m @ 48 w/ 100m/30 sec jog between repeats) with an 800 meter jog between sets, we chose 5 (2x300 @ 48 w/ 100 m/1:20 walk between repeats) with an 800 meter jog between sets.  The former is designed for 2:00 HS 800 meter runner; the latter for 2:10 masters runner.  

Average rest between 300s was 1:20; average rest between sets 7:30.

Everyone did a stupendous job on this humid morning.  Chuck and I pushed each other, with Justin running seemingly well beyond his fitness level (51s) and Duncan running faster than race pace (55s)!  

Set 1: 49-mid, 49-low
Set 2: 49-low; 48-high
Set 3: 49-low; 48-mid
Set 4: 48-high; 49-low
Set 5: 47-mid; 46-high

While the workout was not as good as the Russian intervals I used to do a few years back, it's a start!  Now I just need to do this workout faster or with less rest.  

Chuck and I are ready to run 2:10.
Justin is ready to run 2:15.
Duncan is ready to run 2:20/2:25.

Like last Saturday, we cooled down on the grass bare feet and then headed to Starbuck for a little morning wake-me-up!


Friday, 7/3-Ran a slow 4.3/4.4M (2 Rustin loops) in 35:50.
Loop 1: 18:10
Loop 2: 17:40