Good running week- did 3x1 mile tuesday- 6:54,6:56 and 6:52 with 4 min recovery between each, thursday ran 8 miles of hills, sat- 16 miles with andy with last 5 at 8:01,8:20,7:40,7:48 and 7:43.

tempo run 9/4- very hilly tempo run at lake las vegas- ran 7:16 downhill first mile, 7:46 flat, 9:45,9:46, on steep uphill miles, 7;39 and 7:15 back downhill. total 8 miles with warm up and cool down.

Ran the 5x1k early am on 9/2. 1 mile warm up- stretch, ladder drills with imaginary ladder!, then 1ks at 4:09,4:13,4:13,4:14, and 4:15 then 1 mile cooldown. took 3 min. recovery between repeats. It was hard but not impossible. Felt pretty good about workout considering race was just two days ago. Now in vegas where it is hot as he--!