I ran four easy miles today.
The main reason I'm blogging today is to report on my boy Kramer's workout because it has me pretty fired up and he's pretty slack with his blogging.
2 mile warm-up
2 X 1 mile in 4:45 and 4:40 w/5 minute interval.
1 X 300 at max effort which he did in 45 seconds
All this in very windy conditions. Our goal is to have Kramer be able to hang with U.S. #3 runner Bernie Montoya of Cibola High School in Arizona. Bernie ran a 4:07 mile at the AZ state meet last year after stopping to put his shoe back on when he got a flat tire mid race.
Google "Bernie Montoya Cibola" and you will see what I mean. The dude's a beast!