RunWashington Marathon Edition & Training June 30 - July 20

 June 30 - July 6
M - 7
T - 10
W - 10 - Track: 2 by 1600 in 5:12, 5:08. 8 by 400 in 70 down to 67. Very hot.
Th - 10
F - 12
S - 8
S - 15
Total - 72

July 7-13
M - 8
T - 10
W - 5, 5
Th - 6
F - 7, Midsummer Night's Mile: 7th, 4:36
S - 13.5, with group from store
S - 10 on towpath
Total - 64.5

July 14-20
M - 7, with 10 hill sprints
T - 9, 4
W - 5, 8. Track: 2K in 6:17, 3 by 600 in ~1:40; 4 by 300 in 47-48
Th - 7, 5
F - 10

S - 12. One of my favorite training spots: Frederick Watershed.  All dirt roads. Nice and cool. You climb 1000 feet in first four miles then gradually descend the next 5. With Charlie and Luke. Finished with six uphill strides.

S - 9. Gallaudet Track: 1600 in 5:08 (having to two run around anti-jogging gates out to lane four in two spots) and 8 by 200, with last 4 in spikes. Was hitting about 33 seconds, focusing on trying to run more relaxed while running "fast"
Total - 76