AM - 15.5 Dirt. Got up a little earlier and went up to the Dirt Mile to run some 400's with 1 min. rest. Hadn't done anything quick for awhile and this was the first workout since UVM, so I didn't want to do too much. Warmed up for 2 then hit 1:20, 17, 18, 11, 14. Felt pretty good. The first few I was just warming up and getting used to the type of speed again. Next week I'll add a few more in and hopefully keep the times down a little more. Then over to practice and went back to the Dirt Mile for some laps to work on pacing with the team. Finished with 8xbarefoot striders. (Barefoot '11 95.5)(NB 101 129.5) lap swim: 10 mins. afternoon - 8 Parkway/Hell's Hole. Elin wouldn't sleep, and it was a little overcast and cooler than the last couple days, so I took her out on the run. It was pretty dang windy, but that with the clouds made a nice temp (comparatively), so I decided to extend down Hell's Hole and see the damage the floods this past winter did to the trail - not bad except in one place where it is totally washed out. E like the run and slept for only about 30 mins. Took my hip about a mile to warm up - I hate going out in the summer afternoons because of that hip pain, but usually after 1-2 miles it loosens up good and life goes okay. (Kinvara 416.65)
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