” Thrust against pain. Pain is the purifier.”    Percy Cerutty

June 29th, Monday – 3 miles on the Cinders with 8 to 10 gentle speed segments. Most importantly no pain in legs or feet.

June 30th,  Tuesday – a very nice end-of-month run on the cinders. A solid 2 Mile warm up which speed segments and walking. Added two times 1K at 6:05 and 5:50. Once again no soreness in feet or legs.

July 1st, Wednesday – 3.8 miles on the cinders with similar warm up with speed segments and walking. Very fond of this new warm up that works very well.  Can’t be rushed.  I then ran 8 x 300m at 8 to 9 minute pace with 100m walk in between. Feet and legs feeling fine. Finished with plenty to spare.

STATS are steady and solid .