Today's assignment was ten miles with the middle miles alternating 1 minute fast and 4 minutes easy. I ran on the paved railway trail from Standish to Windham. It was a beautiful sunny day in the forties, perfect running weather!
My legs felt great on my warm up so I knew I'd have a good workout. The one minute intervals were all between 6 and 6:15 per mile pace according to my Garmen, but I don't put much stock in it's accuracy. Since this was supposed to be Fartlek, the pace didn't matter anyway. At the Windham end I couldn't help but venture onto the Presumpscot River single track for a bit, fitting in one minute of fast running on dirt during that brief foray. Then it was back to the quicker pavement running.
On the way back to the car I was passed by a woman pushing a jogging stroller during one of my four minute slow segments. She was young, fit, and fast, but still, getting passed by a jogging stroller is always a bit of a slap in the face! I caught her on the next one minute fast segment and picked up the pace of my recovery intervals so as not to allow that to happen again. I was once passed by S.F. pushing his kid in a jogging stroller during a one mile road sprint because his child care arrangement fell through. That was by far the fastest moving jogging stroller I've ever seen, he ran around a five minute mile that day. Today's was the second fastest.
All in all, it was a very satisfying and fun run. My legs are starting to remember how to turn over and push off at a faster-than-ultra pace. I think I see a few short snow shoe races in my near future!