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- 2972 total / 317 in 2013
Set good example for my offspring.Be an uplifting friend.Eat Bacon & Ice Cream and tip a Suds(or three)w/out regret.Read a few new books.Defy the aging process.
Steve Shep ran: Big crew today, and o...
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- 3 miles
- 00:21 time
- 08:24 pace
- 307 calories
Big crew today, and of course my co-coach is out this wk, so it was 18-1 runner-coach ratio! Oh well. Went through race strategy info and muscle soreness alleviation methods during dynamic stretching, then form drills & a HR Test: 800M with the last 400 at balls-out. then the pulse test. Though not terribly accurate, it worked ok. Got it from Peak Performance, as suggested by Btb on another DMers post the other day. Noted all their rates, Good for future interval training for them. Then I worked the older/faster ones through another 2 x 400 w/short-ish jog recovery, 90 secs. Barefoot strides to finish the workout, but that was a bust when four of the little kids got sand spurs in their soft little footsies!! Ugh. Well-intentioned and no parents were mad, thank goodness! Now off to dance class w/my gal! Run Strong Friends!