Fantastic workouts once again, Ahrlin, and congrats to NYloco for the Corporate championship! I understand from the Times that you would have beaten a lot of companies bending the eligibility rules for that title (The race director said something like "if you're not cheating, you're not trying.").
The kids and I got sick this week, so no swimming or weight workouts and I skipped a Thursday morning workout to rest a little. I was just dogging it in my ten milers on Monday, Wednesday, and Thursday, but had a good workout Tuesday, some good sprints Thursday evening, and knocked almost 90 seconds a mile off my ten miler on Friday.
M 12M (10M-1:22 (44/38); 2M evening) sick
T 12M 6x(2x200,400) on equal rest. 33,35,72; 35,35,73; ...; 35,35,71. better.
W 12M (10M-1:22 (44/38) relapsed.
Th 13M (10M-1:23 (44/39); eve. 3M w/1M of drills and sprints.)
F 12M (10M-1:09 (37/32, last mile 5:58).
Sa 13M. 11.7M in 1:20, with last 4M to 9 in 6:04,6:01,5:53,5:27.
Su 16M-1:57:26.
Running in Florida's no fun in the summer but at least I may be healthy in a day or two.