At the track:

2mi w/u
2K: 7:48 (6:14 pace, just to get some junk in the legs)
800m jog
(6)x 400m w/200m jog rests: 83,84,84,84,80,77
2min rest
(4)x 200m w/200m jog rests: 34,35,34,33
2mi. c/d

9mi. total

The second 200m of the 400s was the hard part of these. Except for the last two, I just couldn't seem to get those quicker than 42, which is pretty slow. Also got a bit warm in the sun, although it wasn't too humid. Would have been perfect at 6:00.

with 3 at tempo pace, which kept me just about 2 steps behind my breath the whole way.

Nice cool morning.

Sargent's Dr. 3 m w/u, then 8x 2:30 downcycle with 90 sec. float. I got my butt kicked. The heat, hills and inconsistent pacing brought me to walking a bit. I started some of the cycles too fast and ended up walking during some of the float. Now, if Mark had been there I wouldn't have walked. It amazes me how much faster and nicer workouts go when the pace is more controlled like on a track. Averaged 8:24 pace for 3.64 miles. I'm happy to work through the weather even though I have to work so much harder for slower times, it will better prep me for races.

with RK on my kenduskeag valley loop. 38:17

4 miles with the dog in Somesville; moderate pace, moderate hills, mild breeze, and music makes for an enjoyable run. Then an hour or so with the mountain bike on some ATV trails in Manset.

Can't make the track tonight, I'm planning on EL for Sunday morn.

Workout at the track today...

1.5 mile warmup, then 3 sets of the circuit workout. My 400's were all right in range, 7:24 to 7:43 pace with only one on the slower side, 7:51 pace. Thank you Bob for joining me....I love your company and good running advice for staying relaxed and calm.

After the recovery, I was lucky enough to have Bob AND Judson pace me....I think it was my best ever at 7:08. Thank you so much, guys! I am feeling good and strong and would love to break 7:00 sometime soon! :)

1/2 mile cooldown, and now time for some barbeque!!!

Lots of people at the track but I just watched for the most part and ran the last mile with Suzanne. She's going to break 7 minutes soon.

I headed home after everyone got done there track sessions and warmed up for my own workout. Started at mile 3 of the 10-k course and headed back to mile 2. Minute rest and headed back to mile 3. Did that for a total of 6 miles with 45-60 seconds rest. It was really windy in a couple of places going south.

3 warmup

1- 5:24
2- 4:55
3- 5:19
4- 4:51
5- 5:20
6- 4:49

Goal was to find a mile section with a good hill that I could run up and over. Obviously from the splits going from 3 to 2 has more uphill. From 3 I'd get to the top of the hill at Jackson lab in about 3:35 then blast down the other side. The wind hill and the wind in my face made all these pretty slow although the effort was there. From 2 and heading towards 3 it took my about 1:42 to get to the top of Jackson lab(blinking light) and then I had a nice downhill to fly down. Tough workout, but I wanted to do something harder where I was running up and over a good hill to get a feel for the Bucksport course this weekend. Felt like I was in an oven but got it done. Camel humps I guess is what I'd call this although usually I would never use such a big hill and there would be flat sections at the start and finish.

1- cooldown.

Beautiful walk with Vanessa this a.m. around Witches Hole from EL. Got to run a 1200 with Mary at the track this evening and then finished Suzanne's good circuit workout with her. I am looking forward to those lunges becoming pain free. Great group out there. I felt like a rock star when Shannon shared that Zoe said "Bob's here" when she saw me. You ran well out there Suzanne. Congratulations on that 1 mile PR. Life is good in the woods.

400s and 200s today.

1-mile warmup.

5x400m with full (400m) recovery, goal pace 1:27 -
1:19, 1:17, 1:23, 1:23, 1:17

4x200m with 300m recovery, goal pace :43 -
:36, :36, :37, :34

600m cooldown. Really good considering the run I already had earlier in the day. Comes out to 4.91 miles total at the track, 9.91 on the day.

nice to run in the sun after dodging thunderstorms past few days.Fartleks throughout 400m-800m.Was challenged early in the run which often happens this time of year by a weekend warrior but that didn't last very long.Running path is looking great.New layer of stone dust and paving the sidewalks.Awesome to see such a perfect downtown running area receive the attention and upgrade it deserves.

I did the 1200s at the track, which felt harder than they ought to have. Whatever steam I was missing was very impressively on display by Suzanne and Mark. Others, too I'm sure but those are the ones I noticed that were really cruising. Bob, pull me into the circuits next week; it'll be good for me!