It's just that simple

1 mile warmup; 3 x 1 mile tempo; 1 mile warmdown

Only had 35 minutes between work and dinner plans, so I hurried to the Borah track to do the first tempo workout on the schedule. Tables called for 6:25 pace for the miles, which was really easy. When I do 5 x 1 mile in a few weeks that will be a better challenge, but today I did 6:22, 6:21 and 6:19 with 200 meter jogs in 1:00.

Neighborhoods + Englefield Greens - 58:53

Got out a bit later at 8:30 p.m. but it was still fairly warm so that was good. Easy run in the neighborhoods and several laps around Englefield Greens retirement community. Listened to the White Album in tribute to the Beatles 50th Anniversary.

15 - 20 minutes of hard weights at lunchtime at work.

Run to airport - 43:38

Went to pick up Mom and Dad's car at the airport this evening. Started out slow and felt like absolute crap, but felt better and better as the run went on. Average pace of about 7:45/mile.

2 mile warmup; 800, 2 x 600, 3 x 400, 2 x 200; 1 mile wd

First interval session in probably 2 years. The times were nothing to brag about, but I was about right on for what I was shooting for from Daniels' chart.

800: 3:13 (200 jog), 600s: 2:13 (400 jog), 400s: 1:23 (400 jog) 200s: not timed, but quicker

Combined two workouts into one, but it was a good enough start for today.

Greenbelt - 54:11

Ran in the rain from the Doubletree downstream and back (made it to the horse stables). Really enjoyable run. Thought I was running super slow but each mile I timed on the greenbelt was between 7:15 and 7:25, so that was a surprise.

Boise Bench loop - 1:00

Morning run. Great weather - just a little breezy and drizzly but comfortable in shorts. Went through Cassia Park, to Crescent Rim and back on Latah then Alpine. Good run with an average pace of about 7:33/mile.

Later 1 mile at the Undie Run.