Bingo!

Today was back to Foothill with Dimitri.

I warmed up for a very slow and easy 25 minutes. Then I did my usual progression of strides to get ready.

30m (walk back) 50m (walk back) 80m (walk back).

The workout was 1 x 500 in 1:45 followed by 2 x 300 in around 60.

I led us out in the 500 and came through the 100 in 22 (too slow) and the 200 in 44-45 (way too slow) so I was left with the choice of either continuing off pace or stepping in the gas. I chose the latter and ran the last 400 in 80 seconds to finish in the target time of 1:45.

We rested a bit and then ran a 300 hitting the 200 in 40 and the 300 in 59.

More rest and then off again hitting the 200 in 39 and the 300 in 58.

Generally I felt stronger as we progressed which was a very different look and feel when compared to last week. It was also good to have Dimitri back and running with me.

Jogged down for an easy ten minutes and called it a day.