Muggy hot weather back, so run route mostly on park trails, or shaded side streets. 15K

18 miles easy pace

3 mile warm up, my 1 mile road race, and 4 mile.cool down.

So the race is a bit hilly for a mile race, 59 feet of elevation gain point to point. My goal was 4:35 and to compete for the win. It was a little drizzly and had just poured prior to the race. I got 4:36 and finished 2nd one second behind the winner. We traded the lead a few times and at one point he took a turn right and almost came to a stop with me right behind him so I also almost came to a stop. He wasn't confident he wouldn't wipe out in the shoes he ran in and the wet pavement. I'm definitely pleased with my time, 20 seconds better than last year's!

Warm day and had to run in the afternoon. I did 3 miles.


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Last warm/hot day for a while at least. 10 miles with 6X 1200/400 float on the track. I took it easy on the first rep because it was already in the 70s and humid at 6:30 this morning.

Prime summer day, temps in the 80s, but not oppressive humidity. 11.4K

6 mile shakeout and some short strides.

7.3 early this morning with a friend
3.4 just before noon around the neighborhood, way hot

3 mile warm up, 8x200 at goal mile pace effort w/200 jog, 2 mile cool down for 7 miles. This was a tune up for a mile race this Thursday my coach asked me if I wanted to do on Sunday haha It's a mile road race with two left turns and my goal is 4:35, I'm hoping that's not too ambitious but I'll find out Thursday.

There was a flood watch and so I was ready to get wet but it didn't rain at all. Did the warm up/cool down on the road and the repeats on the track.

4 mile tempo run for me today.


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