Blinking thru 400s

4 mi. A quick exit for the drive to school, but today’s track sesh was attended by 15-20 people and some of Dave Reback’s kids. They run in the middle, on the grass, or against the grain in the outermost lanes. How neat to be exposed to all this fitness starting at a young age! Paul had much to say about Kona and IM Florida, good stories about how these big championship races feel. He is going to Kona to see son-in-law Greg Bennett do the race. The four blinking lights were already on and placed when I arrived, just after Robert and Teresa pulled up.  The intervals today were short and calculated, some with short recovery and others with a purpose, short stride, quick turnover, etc.

1 mi warmup jog
400m w/100m recovery
400m w/200m recovery
400m w/100m recovery
400m w/200m recovery (This we were told, should be done at a crisp pace)
400m w/200m recovery (This one was to be Crisper than the last)
800m w/200m recovery
400m w/200m recovery
400m w/100m recovery
400m w/200m recovery (for this one Paul said run it like your mother is in the stands watching!)
400m w/100m recovery
400m w/100m recovery

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