For tomorrow I'm thinking about

Friday, 12/4/09: Woke up late. Tired, 2.2 miles--untimed, but likely 17:00.

For tomorrow I'm thinking about doing one of these workouts:

Russian intervals--> 3x (3x300m @ 48 w/walk 100m at 60-sec) Jog 800m between sets

Pick-up reps--> 8x 400m @ 72 w/2:00-sec Int and #s 2,5,8 @ 65

Pick-up reps--> 8x 300m @ 52 w/90-sec Int and #s 2,5,8 @ 48

Neg-split reps--> 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 69+15 (=1:24 500m) . . . 49+15 (=65 400m) 2-min btw reps/jog 1200 btw sets

We'll see.