5.0 mi

Ran the post-meet workout with the boys. Mile warm up over the bridge than did the workout along the river walk: 2*90 seconds threshold, 6*90 seconds at 3 mile race pace, 2*90 seconds threshold, mile cool down.

3.0 mi

Good stuff today at GW/LT tri meet. Lots of big improvements. Congrats to Nate the Great on the win!

13.3 mi 45:00 3:22 /mi

6.0 mi

1.5 warmup, 5*5 minutes at threshold with 1 minute rest, .5 miles.

4.0 mi

5.0 mi

6.0 mi

2.5 warm up, 12*350 at 6:00 mile pace with 45 second rest, .5 cool down.

6.0 mi

Harvester

2.0 mi

6.0 mi

7.5 mi

Another morning workout: 2 mile warm up, 10*3 minutes at threshold, half mile cool down. Very humid but felt good for this - was surprised to see that my threshold pace is the same as our top guys even as they'd crush me in a 5K. 30+ years of consistent running gets leads to a high threshold...

4.0 mi

4.0 mi

Morning workout. Did the warm up and 2*7 minute threshold with the crew, then timed the rest.

5.0 mi

Pretty frustrating practice. Delayed start waiting for approval to run outside. Workout moved to tomorrow. 2*20 minutes.

8.0 mi

Waterfall

6.0 mi

7.5 mi

2 mile warm up; 7-6-6-6-5 at threshold pace at Robbins, short cool down.

6.0 mi

6.0 mi

8.0 mi

At waterfall. First 4 with Westphal at 8 minute pace, last 4 with Arjun at 7 minute pace. Most miles for a single run since the injury. Felt good!