5 16 to 5 22

mon pf

tues pf

weds 8 miles railbed workout 3x1500 511 451 450. tough day for the old knee. it was sore and not bending much on the last one. it got worse when i was done. worth it tho cuz i havent run that fast in a while. sontag had a good one, too. probly too fast early on but he still ran his best times 527 518 520.

thurs track meet the kid ran the 1600 in 508 and got the school record by 16 sec. not bad for a guy who isn't running any mileage, just training for jumps and 400/800.

fri still sore from the workout

sat pf

sun 7 miles i was feeling better and sontag wanted to get on the track, so i said cool. we did 4x800 and started with 400 rest. after the 2nd one we had to add a minute of rest so we could hit the same times we started at. it worked. i was 245 244 242 238, sontag was 252 255 255 248.

5 2 to 5 15

5 2 to 5 8
cant remember what i did this week. probly about 20 miles and 3 times at pf

5 9 to 5 15
22 miles, pf 3 times

4 25 to 5 1

mon pf

tues track meet got cancelled, but it was ok cuz i was really sick. i went to pf then I went home and took a nap.

weds the kid crushed a workout at practice. it was a short one 4-4-4-2-2 but his times were great 68 67 69 29 29. after, i went to pf then did 6 with sontag and rocko.

thurs pf

fri 8 with sontag. we did 3x1500m. the railbed is like a 2 % grade. on the way out its up the slight grade, so the first one is slower. then we turned and headed back down the slight hill to do the 2nd and 3rd, so those are faster. i was 520 500 455. i was not expecting to run that well. sontag was 547 534 539, all good times for him.

sat track meet we got 2nd out of 16 teams. the kid was a beast in the 400 and 800 (58/218)

sun 6 miles, pf