Bret

AM - workout - 15 min warm-up; 3 x 5 mins at 6:45 pace with a 3 min rest; then 6 x 30 seconds at 6:45 pace with a 1 min rest; 7.5 min cool down.  Ran at Milton HS and did part of the intervals on the middle school track.  Finn was a bit confused, as he's not done that many workouts with me but he took it all in stride.   I would have done a longer cool down as prescribed at 15 mins but the students were arriving on campus and I was probably going to be dodging cars in the parking areas.  Left hip felt a little twinge toward the last few - probably from running on the track.  Nothing seems hurt or damaged afterwards at least not yet.   Was able to hit the prescribed paces for the most part.  Felt ok about the workout - not elated like I nailed it, but also not disappointed with it either. 

AM - 5 miles easy with Finn through the neighborhood and partly on the golf course. 

AM - 3.25 miles easy before church.