Haven't updated in a long time...but this one seems to be getting some press:

10 X 800 with roughly 2:15 recovery.  Ritz went 10 miles continuous.
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Ran out at Nike and paced a workout again.  4 sets of 600-400-300-200.  600 @ 62 pace.  400 @ 60 pace.  300 @ 44 pace.  200 @ 28 pace.  I only ran the 400 of each 600, and 300 of each 400 and 200 of each 300 and the last 2...

Ran out at Nike today, and paced 8 X 1000 meters on a very sunny and warm day.  5 on the track at 71 pace, and 3 on the grass at 74 pace.  400 meter recovery between each interval.

1.  2:57.8  (400)
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Ran the 1st annual BAC Man Meat Summer Sausage 3000 @ Nike.  Placed 4th overall, but a very close 4th place it was.

1. Mike Nicks--------8:22.30 (2:47--2:52--2:43)
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Sunny day for running.  Paced at Nike, then did a 1000 Time trial.  All went well...just a bit windy though.  Pace for the workout was 67-66-65-47-31...

800 (2:13.9)  600 rec.
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Ran out at Nike and paced a workout in the nice sunny weather.  Was supposed to hit splits of 66 for the 600's...65 for 400's...48 for 300's...31 for 200's.  Workout went well without pressing too much. Recovery was 400 meters for the 600, 30...