Hot Hot Hot

Weather has been pretty atrocious for running this past week, but I managed to get in a couple of good 5K specific workouts. On Wednesday I did the famous Australian quarters session of 8 x 400 with brisk 200 jogs for recovery. While the workout sounds easy on paper, it's actually really tough if you push the recoveries. Basically, you want to do the 400s at 5K race pace with the floats as fast as possible without compromising the 400s. I ended up hitting 86/87 across the board on the 400s with all of my 'recoveries' at 7:10-7:20 pace for an overall 3 mile time of 18:48. Not bad for 90 degree weather -- in more ideal conditions I can do this workout closer to 18:00. Today I did a 3 mile threshold run in 18:41, which I was happy with considering it was so humid I felt like I was running in a layer of pea soup. Splits were 6:12, 6:17, 6:17.

As for the book, I've received a couple more fantastic advance reviews, which can be found here:

http://www.elephantstonerecords.com/ben-vendetta/

Really blown away by the reaction so far. Next stage is galley proofs to more writers and hopefully an official release date will be announced soon. I'm feeling like the impatient band who is always bugging his/her label -- sorry Shannon!