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
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.