Saturday, February 18, 2017
My 5k running plan called for 4 miles. The Galloway group running my pace was leaving at 5:30 am and running longer. I decided to sleep in a bit more and ran the 4 miles in my neighborhood. I captured the sunrise over the 300 new apartment units going in half mile from my house. I used :60 sec run/:30 seconds walk intervals, with a 6 minute walking warm up and a few minutes cool down in 52 minutes with miles of 13:13, 11:48, 11:38, and 11:29 amd the last .24 mile at 2:38.
I then went to the 8 am run and coached a slower group. We were out for 80 minutes and made 4 miles using :10 seconds run/ :30 seconds walk intervals. It was the furthest 2 of them had gone ever. They were so proud and looking forward to their first 5k in 2 weeks!!