July 9, 10 & 11. Thursday, Friday & Saturday

3 days of distance on Jackson roads totaling 12 miles  Sunday off….

July 13th, Monday

It was 88 degrees at 2 o clock on the cinders. It seemed like a good time to run a little speed work. So, I did and extended 2 mile warm up with some speed segments followed by some leg drills in the shade. Then I ran 5 x 200m at 1:00 or better (below 8:00 mile pace) with 200 meter walk and Jog between. It felt very good but left me pretty exhausted for the rest of the day.

June 14, Tuesday  (today)

On a 72*, shady, still night at the cinder track I ran some repeat miles.  It’s it’s been quite a while since I tried this workout. So,I was unsure of how successful it would be. I set as a goal  to try and run under 10 minutes for 3 or 4 if I could.  The result turned out much better than I had anticipated. Number one was a somewhat labored 9:20. Number two was a more comfortable 9:22.  During number three I negotiated with myself in a few different directions.  First I said , “If you break 9 minutes on this one, you can call it quits for the night. ”   Then I decided to be a little more hard ass and said, “If you break 9 minutes on this one, you can run a fourth.”   I liked that better.    Number 3 was very smooth 8:33.  So, I ran a fourth in 9:48 with a negative final 800m.   This workout left me very pleased with myself.

All stats remain positive.