A.M. 4.5 miles in 7:40 pace Easy jaunt around Research Park in my Frees. Felt good on my feet. P.M. 9.5 miles for workout Met my team at East Boulder 20 minute warm up, stretching, potty stop under the bridge with Katie F. and strides. 3X2 minutes at 10K effort w/ 1 min jog (5:45, 5:30, 5:18 pace) 2 min jog 4X30 seconds hard w/ 1 min jog (4:45-4:50 pace) 2 min jog 2X4 minutes at half marathon effort w/ 1 min jog (5:30, 5:28 pace) 2 min jog 4X1 minute hard w/ 1 min jog (5:05-5:20 pace) 10 min cool down Fun workout with fun people. Jason the Doctor is getting FIT! I think he said he's lost like 20 lbs recently. That guy is pushing me hard on the shorter intervals and killing me to keep up with him on those 30 second intervals. Its nice to have someone up front again since John is injured and Simon has not been coming much.
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