Cool Runnings

Matt Llano moves up to the marathon, and world record assault planned for Berlin.

Tuesday, July 1st - 8 miles (1 up, 6 mile fartlek (2 on, 2 down), 1 down).  Early morning with Crystal, and we warmed up and did out and back towards Troy.  Weather was much cooler, and I learned my lesson for not doing morning runs during the summer.  Goal was to hit tempo like efforts for the fartlek, which translate to roughly 6:30 pace.  First half went ok, but I am not going to lie when I say I was hurting coming back.  The bridge over 162 absolutely murdered me, and had to take a 5 second break until Crystal got me going again.  Not the best feeling, but got done nonetheless.  7:35 average overall, 7:18ish on the fartlek miles.

Wednesday, July 2nd - 5 miles.  3 up with Crystal to the track, then did the tail end of Alisha and Megan's track work (reverse ladder).  Nice morning to run, albeit humid, but did some nice, consistent miles.  Right at 8 minute pace average.

Thursday, July 3rd - 7 miles (2 up, 10 x (20 sec hard, 1 minute easy), 3 down).  Bright and early with Crystal at her neighborhood.  Another glorious morning, and glad to get outside despite trying to think of every single excuse not to.  It was literally 60 degrees and cool starting out!  We warmed up on the trails towards Marine and watched a gorgeous sunrise, before heading back and hitting up the workout.  Goal was to hit mile pace, and this workout was more or less an easy run with strides.  2 loops in the neighborhood, and we blasted through this workout.  Cooled down on Old Faithful out and back, and we were done!  We hit high 4/low 5 minute pace for the hard, and high 7's for the easy.

Team Sullentrup reunion in the works as Mike has tentatively agreed to join us on the back half of our long run on Saturday!  Have a wonderful 4th of July weekend!