Notes
Ran with Mike Tim and Emilio...We invented a crazy new loop... a combo of brady's fartlek and my own... that is the only way i can describe it... it made my fartlek about 4 times harder...2 mile warm up, a lot of fartleks for 10 miles, including an all out last mile... good times... ran a 4:34 last mile, believe it... last 800m had to shit... Mike looked good, but I saw him tie up slightly... smelling blood in the water, I pushed all the chips in and hoped I didn't loose it in my pants... i didn't lose anything... nuff said...
P.S. I think Mike may try to put the hurt on me on Wednesday...