dynamic stretching, buzz saw planks, easy jog.
PTOC used the new software for results
Talked to Nancy Neuburger about the trip to Cuba Dee and I are taking in Jan.
Kill Creek O: Adv Short course (4.3K). Minor errors caught in time to prevent major errors - at least twice. Not sharp, but enjoyable run. Sunny, some wind, 65F. 2nd to Eric Shumaker on Adv. Short course.
running/walking (walking/running) 1:20:00 [1] 5.75 mi (13:55 / mi) slept:7.0 shoes: New Balance 505 XC
Ran/walked on what I thought will be the Billy Mills 10K XC course for Nov 12 at Haskell. Found it I was wrong, but still got in 5.4 miles. Then easy walk/jog to car. Sure takes a lot longer to get around an XC course these days. Tried out the XC shoes I bought from Francis 2 years ago; finally screwed in the spikes. They felt light.
Galloway interval: 30sec/30sec. Wanted to be very careful.