Key workout # 1 is done.

"WILD IN THE STREETS" of philadelphia 4 weeks from sunday!  Ready or not  the chase willl be on!!!!
http://www.youtube.com/watch?v=bN1ko6wo4wM  (minus the skateboards, this is what it is gonna be like)

I ran the on and off half marathon/marathon workout last night on the CCT with a small group of GRCers as well as Paul Zwama (dirk's friend from Netherlands visiting).  We warmed up extended 3.5 miles. Once we were at the 2 mile mark of the trail we began the workout.  This workout has been used by Ritz, Jay Hartman, the Torres bros and several other elite us athletes.  Brad Hudson is the master mind behind this workout and says that does a better job than trying to run your goal race pace for half and marathon because you can make your body get the race pace down while running at a nice effort for a longer duration (therefore making you more race ready and confident).  We did 6 miles of the on and off miles gradual uphill miles for me and Paul were at 5:40-5:44 and once we turned around we were to hit 4:47... then repeat this 2 more times.  Mile 45 sec slower than goal pace the go right into a mile 10 sec faster than goal pace... that is it in a nutshell.  I ran this workout 2 years ago 4 weeks before philly gearing towards a 5:10-12 pace goal for the half and came out with a 5:11 average.  So, i have confidence in this tough workout.
    It was great having Paul to run with.  He kept right with me and even gave me some nice encouragement en route.  I can't beleive this was his first workout of the summer!  He hung in there really nicely!!!  Im calling a sub 29:20 this year!  Charlie had a breakthrough workout today!  He stayed tough and got faster each of his miles! awesome job.  Mike and Dirk worked real well together.  Mike is a rhythm runner and is looking really fit right now.  He is going to surprise people, especially himself at Chicago!  Dirk is easing back into his running and I cannot wait until he is back in form along with the rest of our GRCers that are not in peak shape right now.

   Workout went great.  I felt controlled the entire time and punched the last mile a bit.  I will do this workout again next week and this will be my final "key" workout of the summer... but i will do 8 miles of this next time.

   5:40
   4:46
   5:38
   4:45
   5:44
   4:34
   31:10 for 6 miles.
       We cooled down 1.5 miles after and called it at an 11 mile day.  Ban, myself and Mike Cotterell hit up Burger Joint for some red meat and shakes.  good times.