at least on a mac. I saw this run live last night....amazing...

nice 2 hr bikeride with Amy on the park loop road this morning and into work by 9. whew.

if any of you cycle, you must check out the park loop road this year...all newly paved and slick. Fast fast fast,

Good track workout with Mary, Vanessa, & Bob C at 6:15. Thanks for another good workout, Kev, & particularly to Mary & Bob for making it much easier thanks to good company during our three sets. Bob showed us some great warm-up drills. Vanessa did 200's and logged 5 miles. She keeps getting faster. Kev, it is really nice having both good variety and good quality workouts planned for us each week. Life is good in the woods.

My plan was to run this on the carriage roads, but after waiting in traffic near Somesville for over 20 minutes without moving, I abandoned that idea and ran at home....SWH, Manset, Seawall and back.

4 mile warmup, then 8 X 3:00 at 10-k pace or faster with 90 seconds easy in between. My 3:00 pieces ranged from 7:49-7:13, with the majority being around 7:30 or so. 2.75 mile cooldown.

The hardest part? The cooldown! I was tired by then, and it was hot, and I was ready to be done. But I kept on truckin.

I am happy with the workout. :)

Running the Walter Hunt course forward and backward. Memorizing the layout and planning my strategy forward and backward. :)

6K with Spotter on the 3K Course (out and back). Found 11 cents for the slots later.

with Bozo. Great Meadow Loop was great. Track tonight.

After sweating out the declaration period he got the official call earlier this week. Congratulations Brendan!

and wow, after a couple days of resting, I have all this ENERGY... hyperactivity... I remember how this felt from 'downtime' in the fall.

There is, of course, a good reason for it. But I'll just tease you with that

Wednesday, work day, no workout during the day. Plan to stop and run around EL on my way home this evening, 7:30ish. Have fun at the track.

Nice ocean breeze in the pigfarm road this evening. It felt great to run. Energy management Aylie, that's what it's all about.

6 at 6 this morning

PM track,

2 mile warmup

10x1000 on/off's, Basically floating the curves, sprinting the straights. Transitioning from strength work to some faster stuff so I took 400 jog rest in between to make sure I could run the straights pretty hard. Could have taken shorter rests, but I remember my coach saying to me once that sometimes when working on speed it's better to take a little extra rest and really gets those legs turning over. Floats were about 5:10-5:20 pace, the sprints were faster than that.

3:08
3:07
3:09
3:06
3:06
3:06
3:06
3:04
3:05
3:05

1-mile cooldown.

"Take it easy at track workouts tonight." -RK

First 3x200m (200m recovery) - goal: 46s
:44
:46
:44

Second 3x200m (300m recovery) - goal: 43s
:41
:41
:41

Third 3x200 (400m recovery) - goal: 40s
:37
:35
:31

1mi warmup, 400m cooldown. Sometimes, I just don't listen too well. Still, I feel alright and with rest tomorrow I'm looking forward to Friday.

struggling in 85 degrees on yesterday's legs.

Good to hear you are no longer seeing spots, John S.

Go Brendan!

supposed to do 30x200 with 200 jog/rest. I probably did 25-28 sets, not sure, I lost count- but it felt like it was time to stop. I was averaging about 50 sec. for the 200.

AM: 6 at 6 in an easy 45 while Judson ran Aunt Betty

Afternoon: economy repeats at track
2mi. w/u
(4)x 400m w/400m jog recoveries: 80, 79, 78, 75
(4)x 200m w/200m jog recoveries: 38, 36, 35, 33
2mi. c/d

PM: 2 meetings and 6 mile bike back home in the dark from the HS.

did my track for 4mo4hr start of training....6x400 @ ~2:05
Then off to Echo Lake where I swim the width to Beech Hill Camp and back with Lili; Carol in a kayak.

I'm feeling great because I think it's the first time I've done three workouts, cycling, track, and swimming, in one day. And good workouts all.

So now maybe I will start looking around for a (short) triathlon to try this fall...