... with Vanessa from EL to Jordan Pond and back. I think I heard Amy N. jogging by. It was a beautiful morning to be out and I could see the sun shimmering off of Jordan Pond. Life is good in the woods.

trying to find "Settled"

41 minutes with RK in the insane heat/humidity/air quality/take your pick.

I finally got talked into going shirtless for the first time, too.

right after work. just like I used too.

Plenty hot and humid here, too, but I wore a shirt nonetheless.

No Run today. 30 min on the bike trainer and some weights and core. For the record, I was wearing a shirt.

....and I couldn't even squeeze that in until 6pm. What a day, I can't wait for my head to hit the pillow tonight!

track workout with Melissa. 1 m w/u then 12x400 alternating between marathon pace and 5k pace. We averaged 8:05 pace for 3 miles which is A Okay for me:) 1x200. 1 m c/d. Suzanne, great choice, it was too humid to have a satisfying workout. I never could have done 16 sets tonight.

Yup, it was a hot one at the track tonight and a big turnout. Must have been 20 people there.

5x1000 with equal rests. Goal was to run 2:55. Pretty easy other than it felt like being in an oven.

2:55, 2:54, 2:54, 2:54, 2:50. Last one was only fast because I ran the last 200 of it harder.

...wearing a shirt. :)

8x400 w/200m recovery. 1:33 goal:

1:34
1:36
1:32
1:33
1:33
1:33
1:33
1:31

1 mile warmup, 600m cooldown. Buck seemed happier at my more disciplined approach.

About 9 and a quarter miles on the day. Legs feel good after the running but the rest of the body feels tired from the core workouts at my job.

2mi. w/u
(2)x [600,500,400,300,200,100] w/complete recoveries between each

1:55,1:35,78,55,35,16
2:01,1:41,84,61,34,15

1mi. c/d and 6mi. easy bike home

61 sec for the last 300m, followed by 34 sec for the last 200 says it all. It was hot out there this evening.

Good to see everybody.

Nice to see Mike Bonsey again and to have Amy and Melissa join us tonight. And lots of little people running around joining in the fun..and sprinklers..and tennis balls..and can you make that sound? Yes.

10k row with some 500 meter surges along the way.

Hey Sarah & Karen what time are you guys running the lake Thursday?

Karen usually gets there at 9:15 now, don't quote me on that. I might be there too.

I got to the track in time to warm up with Mark doing his cooldown. Not a bad workout to do quasi-solo; short stuff so you didn't notice it could be uncomfortable until you were already done. 41ish for the 200s and ?, 85 and 84 for the quarters. I was chasing times that Mark had reported to me during his cooldown mile. : ) And I've never not run with a shirt, ever. Not even when I had a 4-pack for abs. Just not that brave.

And yay, I've finally met Melissa! I'll get there on time next week so we can run together.

at the track, but not as bad as I expected to tell the truth. Ran the night's workout, 3 x (200, 200, 400). Started moderate, then sped up and ran the last set very hard. Felt OK, and I guess it was good training for the 2 mile, assuming I'm able to run it. 5 miles total.