I ran to our meeting spot, and we did a workout of two sets of 5x2 min hard, 1 min easy. We had a 10 minute jog between sets.
The park in the early morning was beautiful. We watched a rainbow of colors come up with the sun, muted by fog rolling over the water. Since it's December, myriad migrating birds flew overhead or crowded around the track. It was really lovely. I'm usually in the park about an hour later in the day, so I don't often see the morning mist or the sunrise.
This workout doesn't have really fast running or really slow recoveries, which can be challenging if you're out of shape like me. But I managed to hang with Melissa for the first four reps, and finished about 5 seconds back for the last rep of each set. That's not bad. I do think I'm seeing a little improvement.
Once our last rep was done, we went our separate ways and both did our cool-downs on the run home (we live in opposite directions, but about the same distance from Audubon Park). I finished with 8.2 miles in average 7:31 pace, but didn't record laps or anything on my Garmin. I let Melissa do the timing. I know that's not fair, but she's so much faster/fitter than me now that the only way I can sort of keep up is to pile all that kind of work on her!
|This picture looked less like I have a left prosthetic when I took it, I swear.|