AM - 8.4 miles. Workout at Liberty Park. Nothing too hard, just enough to keep the legs from getting flat. Warmed up 2 miles, then did 3 x 1 mile with an easy mile in between (full recovery is essential at this point... the last thing you want to do it wear yourself down even a fraction of a percent). Splits were 5:14, 5:07, 4:56. It was tough getting going on the first one especially, which I think was due to the fact that it was early and COLD! The Training Wisdom of John Kellogg. This is an old thread from Letsrun that I don't remember ever reading. Its interesting that pretty much everything I believe about training is in these 2 pages. I guess I've picked up a lot from JK and the Brojos over the years. Not to mention that its all pretty much Lydiard-based. I wanted to share this because in 2 concise pages, it covers 98% of what you need to know about running fast. Print a copy. This is a case where its OK to kill a tree :-) | 
