noon: 4 (31 min), NIST, shakeout p.m.: Washington-Lee H.S., 12 miles total, 3 warm up, 2 drills, workout, 2 cool down
6 x 1000m w/ 400 rest in spikes
3:02.3, 3:05.5, 3:05.6, 3:05.3, 3:05.2, 3:03.5 Plus 9 laps of drills, 3 sets each of: walking high knees, walking butt kicks, skipping high knees, with 100 striders after each drill. Dennis also wants me to add jogging high knees and jogging butt kicks, and I plan to work up to this. As it stands this is three times more drills than I have done previously. By the time you are done with 3 sets of the 5 drills you have done 15x100m, which is almost a workout in and of itself.
As for the 1000s, went out a little fast on the first one (72), but then settled in and felt pretty in-control for the next four. The last one hurt. We had a cool front move in last night, so the weather was nice, in the high 70s.
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