Bret

AM - easy 3 miles early before heading to the airport this morning.  Busy day at work, had to fly to Ft. Lauderdale for a meeting.  Finished up early enough to catch a stand by flight home in time to see Delaney's cross country meet - Countryside Invitational (race report below).  Then went to Riley's swim meet at the Y - where she swam a relay (just under 30 in the 50 Fly) and then;

PM run - after Riley's race I went into the gym and did 9 miles on the treadmill.  First 2 miles at a moderate warm up and then 7 miles at 6:24 pace (1% grade).  Very good tempo run.  Was going to do 6 miles but felt good enough to do an extra mile.  Great workout after feeling so flat and tired on Sunday.  The day off really helped.  Started reading Matt Fitzgerald's Brain Training for Runners.

Delaney had another PR today - running 22:58 in the 5k on the same course that last week she ran 24:39.  Better competition and I think perhaps better feel for the course.  Dropped 1:43 in one week off of her best time.  She was 4 on her squad again and 22nd overall in a much deeper field than last week's 6 way meet.  We thought her goal should be to run in the 23's by the end of the season - but it looks like we will need to reset some new goals.  The winning time in the race today was around 20:15.