Speed??

Saturday: 1 mile warm up, mile- 7:15 (100m on/off)
4x400m- 86, 83, 81, 79 (on 60sec rest)
3200m- 12:41 (HR ave 162bpm (172 at finish))
4x200m- 36, 36, 36, 36 on 200m jog

Sunday- 4 mile walk

A pretty good workout on Saturday just trying to mess around on the track. I left the house with no plan and ended up at the track, then did some quicker stuff, ran tempo pace with lactate in the legs then tried to turn them over a bit. I was sore today, but not horribly so. Progress.

Congrats to fellow central Virginian- Howard Nippert on his 8th place 6:49- 100k at the world championships, and to Greg Crowther USA 50k/100k nat'l champ finishing 12th in a PR 6:52. And to Chad Ricklefs who was 19th in 7:01 or so. Strong showing for USA finishing 3rd overall Team..

Also Congrats to The new Wasatch 100 mile course record holder Kyle Skaggs. He just got Karl Meltzer's record by 8 minutes...now Karl has his sights on getting Hal's record at The Bear 100. Fun times in the sport.