Bret

No running today.

AM - 5 miles on the treadmill at an early lunch.  Last two miles were fast - 6:18 then 5:52 pace.  Not planned - but I felt good with the rest day yesterday and some decent sleep.

AM - 4 miles easy with Finn this morning before work.  Busy schedule today.  No other running expected - unless I can move something this evening and get to go to the All-Comers meet.

PM - All-Comers meet - mile 6:04.  Goal was to try to run even 90 second quarters.  Splits were 90, 91, 93.5 and 89.75.  Not bad - with the exception of the 3rd lap.  Very humid/sticky high dew point.  I had a planned originally to run the 5000, but then got tickled with idea of doing the mile and then the 5000; but I knew mid-way through the mile that I was going to only run one race as I was feeling like I would not have the energy to come back in less than 20 mins to do the second race. 

Saw James run a nice sub 5 min mile and Allie run a very well-executed 5000.  Nice job to both of them.

PM - 3 very easy miles at lunchtime on the treadmill - recovery run pace.

AM - 3 miles easy with Finn before work.

PM - lunchtime on the treadmill  4 x 400 at 80-82 avg per rep.  2 min rest.  Warm up and cool down.  Trying to resurrect some lost speed.  Read an interesting article on the number of folks who run under 5 mins for the mile over age 50.  Not a whole lot.  About 15 per year officially.  

AM - 3 miles very easy

PM - 5 miles after work. 

Travel day.  Drove to Virginia beach for vacation with the family ahead of our nephews wedding next weekend.  A series decisions regarding meet up with other family members for dinner conspired against well intended plans for a run today.  Oh well.