Speed only kills if you don't have it!

Met my kids this morning for a workout at the track.  I decided to do the workout with Aubree and the girls, since I haven't done any speed in 5 months.  It turned out good.  we warmed up for a bout 20 minutes and did 4x100 meter strides on the track to get ready.  The workout was 16x200m with 200 recoveries at 800m goal pace, harder than it sounds!  I ran 14 with Aubree and 2 with Stockton: :37, :36, :36, :36, :36, :36, :36, :36, :34, :35, :35, :36, :35, :36, :32, :32.  we cooled down for about two miles after the workout  through the neighborhoods N/E of the school.  Windy today, but nicer weather than what we have had to do intervals.  8 miles total running today.  It felt good for me to get the old legs moving a bit, I might pay for it later though! 

6 miles with my varsity kids after school.  We did a very slow and wet loop around east Riverton.  I was soaked by the end!

I did some hill repeats with my kids on the Hawkins and Tithing hills, we did 5 repeats of each.  It was cold but the rain had mostly stopped.  We definitely don't get enough hill work in.  I have now ran my second three day in a row workout!  8.5 miles total.

Very easy run with my kids after school.  We ran on the muddy canal and then on lawn to clean the shoes off.  My first 4 days of running back to back since October!