7:00 A.M. 4 miles in 8:07 pace Nice and easy run in the misty morning 4:30 P.M. 8.5 miles in 7:45 pace Met my Running Republic team in Boulder for intervals. Only 8 of us were there. Coach Darren was still out of town after racing Boston yesterday so his wife, Colleen lead the workout. It was pretty fun to be lead by a world class runner. She is super nice and helpful too. She is gearing up for a marathon in Europe at the end of May and a half-marathon in New York this Saturday. 20 minute warm-up, stretching, strides 4X45 seconds fast turnover/75 sec. easy (I didn't push my lap button on these) 2X(90 sec/2 min/90 sec) steady/hard with 60 sec easy (my pace was 6:22, 5:52, 6:12, 5:56, 6:01, 6:00) Felt better on my groin to keep the pace at 6:00 or slower. 2 minutes between sets 5 minutes steady (6:21 pace) 20 minute cool down The workout was pretty easy and I controlled my pace so my groin wouldn't be aggravated. Felt great to be out running with the team again!
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