1 mile warm-up followed by 10X400 Repeats at 90 seconds/repeat (6:00/mile); 100m jog between repeats and 1 mile easy recovery jog following repeat 10; 50 degrees and extremely windy on an overcast, gloomy day in Little Rock.
My dad ran with me today, and he's getting the itch after 40 years of running to run his first marathon. After watching me run the Little Rock Marathon in March, and seeing my brother accomplish his sub 4:00 hour goal (go Luke!) in the Marine Corp Marathon last month, his competitive nature is kicking in and he can't resist. As I've mentioned before, he's a great runner, and for a decade, he was routinely running sub 17:00 minute 5Ks all over Arkansas. We're going to talk more about it over the weekend, but if he commits to doing it, I know he'll do well.
As I was finishing my workout this morning, a pee wee football game was about to start at the track/field where I was running. A couple of kids were trying to kick field goals, and I couldn't resist showing off my skills. Barefoot 30 yarder!!! It brought back memories of my glory days playing football in the small town of Fordyce, Arkansas in South Arkansas. Go Redbugs!