Over to the track with Goup at 5:45pm. Individual warmups. 3+ mile (20:17) on the normal loop. The workout was quick, but with sufficient rest. 3xmile (half rest, 800), 4x400 (half rest, 200). Football practice was in session on the field under the lights. Worked out well. Coach moved the golf cart off the track and the area was illuminated very well. Squeezed a Powerbar Gel on the walk over to the track from the parking lot. Changed into flats. Some strides and started up.
4:43, 4:46, 4:43, 65, 65, 64, 65. Boom. Cruised right through and felt strong. Total time for the 6 miles was 32:54. Rest was kept honest, but nothing crazy. Focused on the intervals. Goup had a good workout too. Cooldown 2.5 miles (18:10) through the neighborhoods. 16 miles on the day and ready to roll in 1+ week at Hartford.
Stopped at Hannaford's for some quick dinner. Kashi frozen pizza and some yellow Spanish rice for burrito mix. Stopped at the mailbox place to drop off the rent checks. Home to heat up the pizza and cook up the rice for lunch the following day. Used my new silicon lily pad top that suction cups to pots/pans/bowls. Some yogurt with granola. Utilized my new mini spatula spoon. Bed at a decent hour.