4mi. The group was collecting on the track when I arrived so I knew we would be running on the track. The lines were painted nicely, a few bumps and bubbles remain but it was a good surface for my feet! Most regulars were in attendance – Erica and I with no NYC marathon behind us, ran most of the intervals together. The Reback young girls were there – they do intervals in the grass and start alongside us. I was tight in the calves and ankle areas, but I kept a good pace regardless. Paul was in good cheer, starting the group with anecdotes and good statements. Some are doing the Run 4 the Pies, some PB Marathon. Gary was able to get a slot in the 3000 person additional allotment for the Philadelphia marathon this Sunday. You wouldn’t know this of course, because he didn’t really run slow and his cool down with Lanae was at a rapid pace, too.
1 mi warmup jog
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
600m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
600m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
drun4fun 