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My week so far…

Monday – visit to Valley Physical Therapy for more torture / stretching, and some squats, etc.

Tuesday – Graduation day at Hillview (oh, but that is beside the point). High Desert Runners speed workout night. We did 20 minutes of partner interval 400s.  My typical splits were around 93 or 94 seconds.  I have been feeling slow and sloughy of late.  After the 400s, we split into teams of 3 for a 200 meter relay race…. 6 reps of 200 for each of us.

After the HDR workout it was time for Clay’s Cave workout as typified in Clay’s video posted in my last post. 

Wednesday – another visit to Valley Physical Therapy.

Thursday – Clay wanted to do a mile time trial so I met him at Joe Walker at 6. We warmed up for a couple of miles. My left knee and right calf never quite seemed to feel right.  We gave it a go anyway. Clay took the lead on lap 1. I took the lead for lap two. Clay, once again took the lead on lap 3 and I began to fade. I quit on lap 3 and cheered Clay on to a 6:31 finish. 

Immediately thereafter, I headed to Marie Kerr for Hillview’s summer XC Club practice number one. We had 15 or so kids show up. We did a 1 1/2 mile warm up, half a sweet 16 (only 8 drills) and a “cool down” of another 1 1/2 to 2 1/4 miles. 

The Club will be meeting on Mondays, Tuesdays, Wednesdays and Fridays from 7 to 8:15 at Marie Kerr Park throughout my summer break. 

I posted each of this morning’s runs on strava.com.  I set up my 1.5 mile loop as a segment.

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