Mother Nature is a hooker

Kara running at the World Championships despite injury, Martin Lel is back, Ryan Hall and the extra 1%, Hanson's Mike Morgan talking about the upcoming World Championships, David Rudisha, Asafa Powell all talk, and great 5K workouts from prominent high school coaches around the U.S.

Monday, August 22 - 6 miles and drills. Big River group run with Pat, Crystal, Stacy, Tim, and I. Did Francis Park loop, then headed to the track for drill work. 34:19 with Crystal, then finished Megan and Lara's track work to round out around 6. 8:15 pace for most of it - pace felt easy, but legs didn't respond very well.

Tuesday, August 23 - 3 miles. Track work was scheduled, but couldn't get up in the morning. Ended up treadmilling quarter mile repeats at 5:52 min/mile pace, and it wasn't very easy. Fantasy football draft with Tim killed my evening, but it was a scorcher out there. Kudos to Pat and Crystal for braving it out in that slop and hitting respective great workouts.

Wednesday, August 24 - 10 miles: 6 miles a.m. treadmill, 4 miles p.m. trail. A small heat wave has moved back to the Lou, so opted for treadmill and air conditioning. Amazing how awesome the cool air feels and having ESPN to watch. Started at 7:30 pace with all intention of slowing down, but felt so easy. Flew by this workout and some long stretching to try to activate my hop flexors which have felt jammed for a little while now. 45 minutes, 7:30's all the way. P.M. - jumped in on Pat's 3 mile run (also with C), and did the trail towards Marine and back for the first time in forever. Very humid outside, and got attacked by a swarm of these grasshopper/butterfly hybrid looking creatures. C and I looped around the neighborhood to finish out the run. 36:12 for the 4 miles, felt pretty good albeit a little tired.

Well crapped out on the a.m. tempo, so planning to get that in at some point today. Off-week next week, so will try to work the track workout in that day before heading to D.C. for Shane's wedding. Possible 5K this weekend - praying for cooler weather!!!