Wed, 7/13/11--took off morning. Looking to run 10 miles this evening with DJ.
Tues, 7/12/11--went to Henderson for workout with the crew. Choices were 3x1 mile (for those training for 5K) and 4x1 mile for those training for 10K, half-marathon or marathon. Rest period: 200 meter jog. I opted for a third choice: 4x1200. I would join the lead group for its 2d thru 4th laps. This worked just fine, particularly since most of the lead group opted for 4x1 mile. My runs were decent: 4:20, 4:15, 4:15, 4:10. I felt guilty on this humid morning because I wasn't nearly as dead as my comrads who ran 4x1 mile. They were hitting the miles between 5:40 and 5:50. I took DJ out that evening for his first interval workout on the track for the summer. He followed suit with 3x1 mile with a 400 jog (3:30). His runs were 5:55, 6:09, 6:15. He has to tack a 4th mile onto this and definitely bring these times down to sub-6:00 before XC camp. Admittedly, he was running by himself; there was no one to push him.
Mon, 7/11/11--drove to Y to lift, then went to dealership to drop off van, and finally ran home. Easy 2.7 miles.
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