May 20th,  Saturday

On the 800-meter cinder track today I ran 4.5 total miles.  Prepared with heat and layers including my fill leg running tights.  Warm-up first mile fully dressed in 11:40, including progressive pickups .  Second mile was in 10:24. Third mile was 9:43. Final mile was in 8:30. During the final 2 miles I added 8 x 100 stride pickups. Don’t know if anybody was watching as I dropped pieces of clothing each lap.     ( 800-meter cool down)  I am training without injury or pain right now and the result has been consistent, strong work days.  With only three weeks to Nationals I am feeling as fit as I have in quite a while.

It just occurred to me that I better start doing some short runs with my spikes if I plan to race with them in Birmingham.  I haven’t had them on in almost two years.

Stats = Steady & good