Half mile warmup then a nice little pyramid on the track - 100, 200, 300, 400, 300, 200, 100 all at about 70 second 400 pace with 90 seconds recovery. Still really just doing these track workouts once a week to keep sharp for when I get serious in another couple months. After the track work, I ran about 3 miles to the site of the cross country meet, and then I did at least 2 more miles running to get pics at the mile and 2-mile marks for both the boys' and girls' races - photos and results posted soon to maclayrunners.com. We were without 2 of our top 5, and the other 3 were assigned pacing duty for 1st mile then tempo work through the finish. Travis reports that he wants to tempo every race from here on in - was a lot of fun finishing with a strong fast final mile - says he must have passed 20 guys on the last mile. He ran 17:47 after a 6 minute first mile - hes confident in going under 17 next Saturday at the big FSU Invite. Most importantly for the day, the 4 through 7 runners either dropped their PR or had a season best. |