Its been awhile, but I've been in and out of town. I had a couple decent runs in Texas and one horrible long run. The heat, hills, and my allergies combined to make my 22 mile run on monday pretty brutal.
I took tuesday off and then hit the track last night with run club.
Mile repeats with 400 recovery.
My boss started talking trash during the day saying how he was going to "smoke me" on the track. I told him I was going to run him into the ground before his race (he's racing the Hamptons Half Marathon on saturday).
Repeat #1 - I pulled off the front of the 6:30 pace group after 400m (as I normally do) and continued to put distance between me and the pack. Little did I know, my boss was hanging back just out of sight. With 100m left, he pulled even. I sped up. He sped. I sped. By the time we get to about 75m left we were both sprinting. I beat him...barely. If he had waited long to make his move, he would have likely beat me.
Repeat #2 - We both struggled mightily. I finished about 5 seconds off the 6:30 pace and he was about 20 seconds behind me.
Repeat #3 - I recover and run about a 6:18 with a nice kick in the last 200. My boss skipped the last repeat.
Tonight I get back in the pool and then do a nice recovery run.
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