Boston Simulator 2 -- Jeff, Miriam, Jim, Lou, David - snowing at 5 a.m. but by 7 things had cleared. Roads were perfect, sun was shining through broken clouds onto the snow covered trees and hills. Ran the first half w/ Jeff at 7:45 pace, then ran w/ Miriam. Finished up the last two miles at 6:35. We all felt great at the end. Tons of hills.

How slow can you go and still call it running? Proud to be out at all this morning - took advice from Coach Heitz and almost shuffled through the recovery run. 15 mph winds but 55 degrees and so far no rain. Kind of a fun run in the dark. Several skunks out on the road - apparently celebrating the weather.

ERC Speed Group tonight. The plan probably should have been modified or aborted - but it sort of happened, regardless of hassles.

4 miles of warm-up (7:40 pace) - the South Eugene kids were working out so I tried to not look like a tired old man

Form drills

Time-ladders
1 minute afap (as fast as possible), 1 minute jog, 2 min afap, 2 jog, 3, 3, 2, 2, 1, 1, 2, ,2 , 3, 3 then repeat. Total of 28 minutes afap (tried to never let the average go over 6/mile)

The muddy bark trail was frankly a disaster in the dark - after the almost-ankle-twist, I did the work on the track by myself. Not fun but a good workout. Next time: must have good light so you can read your watch, good track or trail, either light or go to the track.