Mishagosh

Ran the low loop at an easy pace to warm up. Stretching: Lunges, alternating legs, IC x 20; RiP Butt kickers, 10; RiP High knees, 10; Cariocca/Grapevines; One legged lateral hops.

First pass at running intervals, using the parking lot for the sake of the line and finite distance. Run at 85-95 percent of max speed, jog back. rinse and repeat for a total of three.
Then just logged some miles on the outer loop.

First pass at intervals. Over time, the intervals will increase in distance and in number.

Nah.

Done.

Thanksgiving for all we have and are; hopes for all those about whom we care. Envoi.