It was a good workout.

Oct 4, 2014.  Went to the Y with V.  Did 1 slower mile, stretched, did some lifting, did another slow mile, and then stretched.

Oct 3, 2014--took off

Oct 2, 2014--Ran with the crew in town.  The workout was 10 x 90 seconds on/90 seconds off.  This went well.  I hung with the Manion and Joe Breslin.  John Callaghan and Scott Purcell were about 30-45 seconds ahead.  We reached the 4M in just over 28:00.  After we finished in front of Fern Hill ES, I headed back to my car.  It was a good workout.

Tuesday, 9/30-Went to Henderson HS.  The workout was 3x1 mile or 5x1 mile for those who are training for  half-marathon....  The rest period was 200 meters.

I took the first three repeats fairly easy: 6:10, 5:58, and 5:54.  I hung back the first mile.  The second mile I cruised past a couple of guys at the 800 meter mark.  I wound up running a 4th mile in 5:38.  I hung behind Manion and passed him at 750 meter mark.  He passed me back with 225 meters to go.  I went with him, and we went stride for stride over the last 100 meters.  I felt good, talking with him over the last portion of the run.

Monday, 9/29-took off