Workout on 8 July

Today we ran to from the school to Tidelands. After dynamics we ran 4 x 1000 meters at Tempo Pace with a short break (30 seconds - 1 minute), followed by core and a jog back to the school. If you missed the workout check the Daniels linked at the top of this blog for your appropriate pace.
In the example below if your current (date) pace for 5000 meters is  20:39 or your current mile is 6:03, the 1k's should be run in 4:24. Workouts for the next few days are base pace tomorrow (see top of blog for base pace .. it's not shown in the Daniels table), we'll get in a hill or dune workout on Thursday, another base run on Friday and perhaps carpool to a picturesque venue in San Diego county for a longer run over more challenging terrain than can be found in Coronado.