6 miles We get to the high school earlier than 6 am now, the new “plan” is to arrive at 5:45 am, park near the entrance gate, and do the warmup jog on Alton.

That worked today, I ran with Gary and Seth for a little over a mile. When the guard arrived (a tad late) I left my car there and jogged to the track.

I shared the Miami Marathon story a few times. The good news is that running today, at a measured pace and effort, was really good for 4 days after a marathon! I didn’t press it all the way but I felt I could have. I was curious on my watch on the first 1000m what pace I’d be running each time I passed the 200m, 600m and 1000m mark. I hit 5:27, 5:42 and 5:51. It was a cool morning, my long sleeve shirt was good for the warmup but not necessary for the intervals.

1 mile warmup jog

100m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
1000m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
1000m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m

1 mile cooldown jog

On my jog back to the car, I said, “Hi” and “Thanks” to the new guard. We need him to be reliable and to open on time. And, my quads, front about 5 inches above my knee were sore from use. What a great feeling, this means I did not stress everyhting as if I had run a full marathon all-out. I am in a great position to have 100% power for A1A’s race on Feb 18th!

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