It is Monday, so I had another run with the kids at Marie Kerr. Today we stayed in the park and just focused on some easy distance. I challenged the kids to 3 laps (4.5 miles) in 40 minutes. Some made it….

This evening Clay and I did a quick bicycle workout. We did the small very steep loop by my house. The challenge was to do 10 laps as quick as I could – and not to get lapped by Clay. As we took off, Clay quickly put a big gap between him and me. Still it was at least 3 laps before he disappeared from sight, meaning he was a full block ahead of me. As I rounded the corner at the bottom of the hill, I began to stand and crank hard up the first street before sitting down and using a lower gear on 2nd.  Somewhere around 6 or 7 laps I began to glimpse that he was less than a block behind me. I pushed especially hard on 9, figuring that it was his last chance to catch me. Mission accomplished…. My total for the 10 laps was 16 minutes 27 seconds. The individual splits were: 1: 47, 1:42, 1:40, 1:36, 1:41, 1:42, 1:34, 1:36, 1:29, 1:40.