Today was a great run! Our team did a fartlek style workout on the Buff Ranch (Shootout/Time Trial course). The objective was to run four miles in two minute segments (equal rest) at race pace. After warming up and stretching, we hit up the workout. It felt really good. The team broke apart due to a variation of paces. I ran 20:06 for four miles, which was pretty fast for this course. I went too fast, though, because I can't yet hold that pace for the full race on this course. Nonetheless, I got some good work in. We went to the gym afterward to lift weights...hard stuff. Later, I did a bit of stretching and used old faithful (the foam roller). Without that little foam cylinder my body would break down. | 