Hurt so good.

Easy run today. Weather was amazing, no complaints.

Went out to dinner to Maddox with my family for my parents 35th anniversary. After dinner since I hadnt got my run in for the day I decided since I had some running gear in my car that I would run home. I ate light for dinner so I didnt get an upset stomach. Run was pretty fun, good road to run on and it was fun just head lamping it in the dark.

avg pace 6:50 min/miles

No run today. Ended up playing 90 minutes of Basketball. 

Track Workout

Met with my highschool boys out at fremont after class and sncuck in a workout with them since I didnt get a run in this morning .

Ended up doing 12X400 with them, 

My goal was to start at 72 pace for the first 4, 69 pace for the next 4, then 67 pace for the last 4.

Splits- 71, 71, 69, 70. The next 4 were 68, 68, 67, 68. Last 4 were 67, 67, 66, and 65!

Awesome worrkout! Rest was 60 seconds came to be around 100 meter jog.

Boys did awesome should have some good placings at footlocker that is coming in December.

Warm/Cool was 3.75/2.10

total mileage- 9.70 

P.M

2 hours of Basketball; legs were pretty tired but feels good to run up and down the floor with some old friends again.

Easy recovery run on the TM. Run went by pretty fast which is not the case on most TM runs.

avg pace 7:04 min/miles

Progressive 3-2-1-800-400 breakdown

2 mile warm 

3 mile tempo- splits 5:29;5:27;5:24

1 mile cool

2 mile- 5:18;5:14

1 mile cool

1 mile- 5:08

800 cool

800 @ 75 pace- split- 2:28

800 cool

400 @ 68 seconds 

.30 cool back home

Solid workout, loving the breakdown workout. Miles were a little lower this week due to the 3 and half hours of Basketball which I have no regrets. Legs felt a little heavier then normal due to the basketball. I am finally feeling 100% from the half 2 weeks ago. Again I was just taking my time on recovery and most of all I am in no rush to start pounding high miles, that will begin in January.