It's just that simple

Treadmill - 21:56

One of my shortest, slowest jogs ever. But at 9:30 p.m. I didn't want to get too crazy. Just trying to get a little run in...

Neighborhoods - 1:00

Felt horrible, but I convinced myself to run a short errand (less than a mile). Then forced myself to keep jogging, and just did random loops all around the neighborhoods (Intimidator Loop, Englefield Greens, etc). Finished with 4 x strides down my street. Massive moral victory at 8:45 p.m. when I've gotten little sleep and the whole family's been sick.

2 mile wo; 3 mile fartlek; 2 mile wd

Easy warmup on the canals, then did 3 sets of 2:00, 1:00, :30 with recovery jogs equal to the next interval (Daniels I-1). Chilly and windy, so the times were not super, but it was a solid effort, and that's perfect for today. Averages were 2:00 = 5:57/mile; 1:00 = 5:41/mile; :30 = 5:34/mile.

Warmdown easy with a few quick accelerations with good form.

Treadmill - 29:25

Beautiful day outside but did not make it out. Hit the treadmill super late and just got in a short run with a few pickups.

Greenbelt - 1:15

Nice morning run - really warmed up throughout the 10 miles. Longest run in quite a while, and I handled it pretty well. Doubletree downstream to the end of the paved path and back. 6 x 20 sec pickups in last 2 miles.