November 25th, Sunday

Today was a strikingly beautiful November afternoon to do a workout on the cinders. I did a 20-minute warm-up including walking, stretching, jogging and drills with Arlene. Then I did seven more laps covering three and a half miles that included 4 intervals. I did three 400m in under 2:00 pace and ended with an 800m in 4:18.  I ran  400 meters between each of the repeats.  The workout portion of the day covered 44 minutes. I felt strong throughout  and had no foot or leg issues. Good day.!

Stats are good.