4 miles, out and back, around 37:30 (8:59, 9:00, 9:37, 9:17)
Wind: E at 4 mph
course: Illinois Prairie Path
No spectacular running tonight. Sluggish, at best. Frank mentioned he was coming off of three weeks down and would be running four miles easy. I decided to tag along. I simply did not need speedwork with a base deficit.
Coach Jim was nowhere to be found. At least, not in Illinois. He is sun bathing in the beautiful air of Florida on a family vacation, working on vitamin D synthesizing. This distinction was made clearer as the rain came down in a strong sprinkle (Don't let the weather listed above fool you. It was cool and sloppy out there.)
The work was to be officially a favorite, had I actually run it.
15 m's wu vf, 6x100
3 sets of 3x400 (200)
1st set - all f
2nd set fgf
3rd set gff