practice wo

so did a session on the track today. anna ran 5x1600 and i ran the first 800 and last 400 of each one. It was fine although cold and windy. Between 630 and 640 pace but I ran 6000 meters so that is good. My foot was obv there not painful but stiff/soreish. Also im trying to avoid getting sick. I got my 2 pairs of new shoes i have to alter them tomorrow.If i can find the knife heh. Luckily we dodged the major snowstorm thank god and should get through december without really any snow of more than 1" which is nice. 1/3 of the way! I guess I have to write in my race book for the run on saturday. I think 620 pace is a good goal.

mild progress

so things are proceeding as they will. My foot is molassesly getting better but its def better. Need new shoes which i will order presently. All the people are back from their various locations which is fun obv. Had a fun run with beth jamie anna and em today.

We did two wos the two days before today- 4x5 min and 2x15min- tomorrow im going to do 8x1min a touch faster to see how that is. Then easy on saturday possibly long on sunday and then wo prob tuesday. Mileage should be around 40-45 this week.