Bret

PM - easy 6 on the treadmill at lunch.

PM - on the treadmill - 6 x 600 at 5k pace with core/strength routine between each rep - 2 mile warm up and cool down. 

Read an interesting article on the Contador case - fascinating discussion on the science of blood doping and masking and lengths professional riders/team will go to. Interesting point made is that the motivation for doping may not be in order to prevail over the opponent as much as it is to avoid falling behind others who are (or are at least suspected of) doing the same: http://nyvelocity.com/content/interviews/2012/behind-scenes-contador-cas-hearing-michael-ashenden

Oh yeah - easy 7.5 miles outside in the summer-like (86 degree) heat.  Did a few striders at the end.  Little sore from the workout yesterday but overall felt decent.

PM - on the treadmill - 4 miles easy to moderate, then 3 miles at about 12 seconds faster than MP - then 1 mile easy.  Felt better on the faster miles than on the first 4 easier ones.

PM - lunchtime - easy 6 mile recovery run followed by 8 striders.  Felt ok today - the weather is ever so slightly cooler too - so that was nice.

AM - nice morning - ran over to the high school track for a warm up of about 2.5 miles then did 3 x 800 @ and average of 2:49 - Satisfied with the workout - but did not felt great or like I was floating through the effort - enjoyed an easy cool down and made waffles when I got back home.  Plan to head up to Brooksville later, as I have a friend doing a 50 mile race "Fools Run" - on the Croom Trail.