Today, I wound up going to Downingtown East to do Sit 'n Kick Reps--5x (400m @ 65 . . . rest 1:00 . . . 150m @ 20) jog 1200m btw sets, except I did 4 and gave myself a 2-min rest period. The last time I did a similar workout was 12/31/08 and it was . Sit 'n Kick Reps Goal: 5x (400m @ 65 . . . rest 60-sec . . . 200m @ 30) jog 1200m btw sets. 65, 33; 65, 33; 64, 33, 65, 32; 64, 32. Today, I warmed-up 1.1 miles, and did: 64/21; 64/21; 63, 21; 61, 21. Cooled down 700 m. 5.2 miles.

Today, I just did a recovery run . I had planned to do an easy 6.6 (3 Rustin loops) but wound up doing only two…in 34:30. 4:23/8:30/16:35/18:05; 21:55/25:50/33:12/34:30. I felt pretty good. Not much lactic acid in the legs. Great for me.