Today we did four mile repeats. My heel was feeling pretty good, and I can hardly feel it now. It was really windy, so that may have slowed down the times. My splits were 4:59, 4:58, 4:58, and 5:04. My times were good, especially considering the wind, but I didn't feel good, and I didn't do great relative to the other guys. On my first one, I was in the middle of the pack, and I didn't push it too hard. On the second one, I was in about the same position. I was about the same on the third one. The fourth one was the worst. I tried to stay with the other guys, but didn't. My arms tightened up in the cold, and I couldn't move any faster. I was close to them with four hundred to go, but the last four hundred was really slow. At 1200, I was a second or two ahead of where I had been on he others. It was an okay workout, but I should have been closer to the other guys. I am improving, and it was good considering how I felt. | 