3 miles w/u
5km on East track 19:54 (6:27-6:25-6:16) :45
Trying to run M/pace but felt good after first mile and strided out a bit.
40's/slight breeze. Recovering well from course run 2 days ago.
Kids played soccer together on infield.
Katie 1:36:38 at 25K Champs for 17th. Polson also 17th-1:19:51
Ran Grandma's course. Actually, ran a marathon. Hard F##!@*g work! Wicked (25+mph gusts) headwind; high 60's low 70's. Alone.
Just under 8's (fastest=7:33 #14-- slowest 8:23 #23)
8:01-7:48-7:56-39:46(5)-1:19:16(10)-1:44:05(13.1)-1:58:40(15)-2:38:19(20)-3:19:07(25)-7:50(25th). 2nd half within :19 of 1st.
Got in the Lake.
150 prw (dehydrated) drank 3 bottles of coke/gatorade mix en route.
Long way to Rock Hill. 5 laps...16:14-16:03-16:07-12:29-16:43. The one quick one was 'controlled' so as to not yank on hamstring. Felt pretty good. Nice day out there, so far.
sauna 4 pull-ups
su/pu 155.5 prw
F
yesterday=one year anniversary of logging at Attackpoint. 298 running workouts....