How can a workout involving nothing but 400 meter repeats hurt so bad? I know…do a lot of them and do them fast! At least the weather cooperated and the group was large (ie lots of commiserating). Way to coach, Al!
The Workout – the aforementioned 400 meter repeats @ RLRF pace
JimiTex/PMTG = 12 (2 sets of 6)
Fast Group = 10 (2 sets of 5)
Fun Group = 8 (2 sets of 4)
Each repeat was separated by a minute and thirty seconds of rest (enough time to walk back to the start). There was a two minute and thirty second rest between sets (enough time to grab a quick drink).
News – there will be a hill workout on Thursday…a 3 mile tempo run this week following this route:
http://www.usatf.org/routes/view.asp?rID=350321
There will be a long run on Saturday departing the zero at 7:00:00 am. On the trail this week for 4, 7, or 10 miles. PMTG will be doing 8 extra beginning at 5:40:00 am and following this route:
http://www.usatf.org/routes/view.asp?rID=352555
Breakfast at Austin Diner (5408 Burnet) at 8:58:59 am.
The Ship of Fools 
There were some tired folks out there. Good stuff.