Saturday May 16 - Happy Birthday Joan Benoit Samuelson

[Coyote Mas Loco]

9 miles north of the city, along the river bike path, and the only place where you can run at just 5000 feet. Going to do a 10K time trial there in the next couple weeks.

2 mile warm up, then 1 mile tempo effort (6:28), and subsequent reps getting shorter and faster, 4:30 (6:20), 3:10 (6:15), 2X 2:00 (6:08), and then 1:00, 45, 30 at sub 6s.

[Arrojo]

4 miles. Sunny and hot, 72 degrees.

[glwestcott]

3 mile rain avoided dreadmill.


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[Fast Eddie]

Day off from running. Leisurely bike ride 21K.

Have Joan's 80's Nike poster over my bed.

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