6 miles 42:56(7:09 mile)

6 miles roads very windy cold conditions with Jeff in 42:56

10.01 miles 73:16 (7:19 mile)

10 miler with Jeff 7:19/mile roads a winter run face frozen after....
not too bad for Dec 8

14 miles-track 40 X 400 with 100 jog

1 mile warm-up, 4 X 50 sprint drill, 40 X 400 with 100 meter jog recovery-85, 83, 84, 85/84, 84, 84, 85/84, 83, 84, 85/84, 84, 84, 85/84, 85, 84, 85/85, 84, 85 ,85/ 85, 85, 85, 85/ 85, 85, 85, 86/86, 85, 86, 85/87, 87, 87, 87. jogged 800 meters for cool down
tough workout