Ran easy 7:00 pace for 10 miles, then spiked up for some 200's on the track.  They were supposed to be fast, but not so fast that I was grabbing my ankles at the end.

200---27.0  (recovery 400)
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Windy out there today, and the legs were feeling really flat.  Maybe it was my choice in Breakfast and Lunch... Ice Cream Bars and pretzels.  The 800's were fairly comfortable, but the effort into the wind was more then desirable.  The 8...

Ran with the fellas on Leif Erikson for 11 miles...wanted 14, but legs were telling me we didn't need anymore mileage.  The sun tends to make me want to go longer.  Anyways, started off slow and cruised through 11 pretty consistent.  6:2...

Another nice relaxed workout out at Nike.  Paced 6 X 400 on track and 4 X 800 on grass for the girls.

Nice and smooth and nothing crazy.  Supposed to lock in at 64 and did just that.
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Supposed to be an easy workout with ample rest.  16 X 200 with a 400 meter break halfway through.  Worked out with KD and DM, and alternated each 200.

31.7 (1:45r)---31.5 (1:45r)---29.8 (1:45r)---30.0 (1:45r)
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Workout at Nike with the girls.  

3 X 400-300-200 with same distance as recovery.
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