I am one with the levee and the levee with me

Big city loop with some of the Power Milers. 6:55 average. Took the first mile to loosen up (7:45) then dropped to 7:15 for 2-6. Miles 7-16 were about 6:50 working down to 6:35. 

10 very easy. No watch, but somewhere around 7:45-8:00 pace. Legs are feeling pretty tired.

10 easy. No watch but a much quicker pace than yesterday. ~7:15 estimate.

3-2-1-1 mile ladder w/ 3/2/1 min rests.

16:04 (5:21, 5:21, 5:22) -- big dip mile 3

10:46 (5:22, 5:24) -- big dip mile 1

5:18

5:19

Weather was really nice, if a little warmer and more humid. 62F air / 62F dew point. No wind.

Felt really smooth. My calves started to complain in the middle of mile 6, but otherwise no distress.

8 very easy. I took the day off work for a certain GI procedure, and I took the post-procedure run this afternoon very gingerly.

AM - 8 easy including 6 x 15s strides.

PM - 6 easy

3 x 1600m (2 lap jog, 4:10-4:25 rest), 2 x 800m (1 lap jog, 2:10 rest)

4:57

4:55

4:53

2:25

2:23

Not the sharpest workout. Tired legs. But the work is done. I need to practice kicking, so I sprinted the last 200m of the final 800m. I clocked 34s for that 200m.... plenty of room for improvement there.