September 16th, 2008

Fartlek for 20 minutes @ Castlewood

Ran out at Castlewood before practice, wanted to scope out the trails ahead of time and debated on if I would do the fartlek before or during practice. Due to all the crazy rain and flash flooding, the trails along the river were pretty much in bad shape and un-passable again...which sucks....as this time it is worse and covers a lot more area. On my return trip I decided what the hell and got going on the workout, so I did a couple out and backs and headed back out to New Ballwin Road at one point near the fire station and did a U-turn and went back into the park. My math skills really sucked today as I couldn't add for the life of me nor could I remember what I jotted down on the sheet of paper before hand, and ended up going longer than the planned 20min session - I added one more at the end. No big deal really.

7:01, 6:42, 2:13 for warmup @ 2.34 miles (6:49avg)

1. 2:10 @ .42 (5:14 pace)
2. 3:10 @ .59 (5:20 pace)
3. 5:00 @ .95 (5:15 pace)
4. 3:00 @ .57 (5:14 pace)
5. 2:00 @ .39 (5:09 pace)

The rest was half of each "on" segment, so 1:05, 1:35, 2:30, 1:30 and 1:00.

Finished with 3.96 miles in 23:00 @ 5:48 average for the fartlek.

Cool down was easy jogging for .93 in 6:45 (just barely made the bathroom break)

For practice I ran with the guys as we went to go run on a newer trail, or at least one that we hadn't gone on before and that was a nice easy run since it was rather hilly and many switchbacks. As we crossed the road one of the guys bit the pavement/rocks, so the rest continued while he waited and I quickly ran back to my car to come pick him up (thankfully he did this right at the corner of the road and not in the middle of the trails!). Just a bum knee and some minor cuts, but went to Walgreens real quick for some ice and drinks, then back to practice - so that cut my run short, but that was fine with me. Running on the downhill along the road was not what I had intended....very steep. Great weather though today!

2nd run - 8:12, 8:28, 7:24, 3:31 (5:18pace) @ 3.66 miles in 7:32 avg