Hills

Hills on Roark's cove Rd.  Was joined again by by Dr.  Scott.  Beautiful fall day, peak color.  Warm, mid 60ºs.  

Started with a 20m warmup on the track.  

Stretches, drills, bands

Hills 200m - 46

4 x 100m ~ 21.3- 22.5

The first 200m felt pretty bad, but after that, the aches and pains were gone.  100s were good, took significant rest between.  Max HR was just 169.  

141.9 lbs after workout.  Started eating carbs a bit.  Had a craving for sushi rolls so made some at home with organic short grain brown rice.  Going to try the konjac rice.

Starting to think about that Indoor M65 4x4 WR.  It's really soft - 4:24, that's only 66 / leg.   GBR has a team that could easily break it as they ran 4:03 outdoor.   On a good day with the right people and their A game, I estimate we could get a team together including me and Ron that would run sub 4:10.  But I know the Brits will probably go after that record soon.  

A gorgeous day on tap for today Saturday, 68ºF... but then a vicious cold front coming Sunday -Tues.  It is forecast to be below freezing from Sunday night to Tues morning, a low of 18ºF on Tuesday morning.  Tues track workout will be about 40º with a wind chill around freezing.  Going to have to partially winterize my boat and bring in plants.  

Peak color weekend...