The cross country team met up at McDougal Orchards, where our home meets take place. The kids ran the course a few times, while the head coach, Smitty, and I did the same but explored a new possible route that would take advantage of a better section of trail.
We said on the onset that we'd run slow. And while we certainly were far from booking it, we weren't exactly running slow either. The trails are somewhat technical, but what makes them unique are the short and steep hills throughout. Made for a good workout and we set a pretty good pace considering the course.
Ran 3.0 miles @ 8:27/mile pace.
Upper 60s to lower 70s, sunny, humid.
Asics Trail Attacks, shorts, short sleeved shirt.
Hit the local high school track in the afternoon for 800M repeats. Truth be told, I had planned on doing the full Yasso 800 workout (10 reps). However, I only ended up doing half of that. Shortly into the workout, I got to thinking that the full deal might be a bit much if I want to do a successful long run on Saturday. Monday's tough tempo workout on hills also factored into the decision. Plus, have a pretty big hike with the XC team on tap for tomorrow.
Of course, making such decisions in the middle of a workout always make me wonder if I'm simply wussing out because the workout is tough. Yes, the workout was darn tough.. especially in the heat (still in the 80s after 5pm), but I'm at peace with the choice. And it was still a good, beneficial workout, even if abbreviated.
6.0 miles total.
w/u - 1.0 miles @ 7:22/mile pace.
5 X 800s w/ ~2:50 light jogging between intervals. 2:50, 2:51, 2:50, 2:51, 2:55.
c/d - 1.3 miles @ 8:00/mile pace.
Lower 80s, partly cloudy, humid.
Saucony Kinvara, shorts.