AM#1 - 31F, 5mph winds. Great day to run fast. I warmed up 3 miles @ 8:05 AP, then did 4 mile repeats with an easy half-mile inbetween. The mile repeats (with rest intervals) were:
6:37, (3:59), 6:28, (3:51), 6:20 (3:40), 6:14, (4:20 cooldown).
AP 7:19 for 9 miles.
I am now a fan of racing flats. I just kept getting faster, even my half-mile "rest" was speeding up. I redlined by the end of the last one as the last half-mile was a little uphill. Probably shouldn't have pushed so hard 2 days before my 5K...oh well. Goal will be a sub-20.
Damage assessment from the flats - not much, but my right achilles or lower calf is a bit tender/sore. Not bad to run or walk on, so hopefully it goes away.
***********************
AM#2 - I was in a class this morning that did a mock-PT test...crap. So, quarter-mile warmup, then 1.5 at about a 6:45 pace (after pushups and situps). I just kinda cruised since I was a good bit in front of everyone, but maybe shoulda made it more of a jog since it was not officially scored. I just hate giving crappy effort. Right achilles feeling a bit more tender now, but should not affect Saturday's race. I am starting to re-think flats for a half marathon though, we'll see. | 
