This morning I skipped my normal Friday morning bridge run to run with Greg, Grady, Dave, Alan, Karen and Linda.  We did a warm-up mile and then stretched.  Then Greg had us work on our pace.  We told him what we wanted to finish the 5K in and he gave u half and full lap times we should be hitting.  We then ran a lap with him calling the half and full lap times.  We did this several times to help us get an idea of how we should be running to achieve our goal.  We then played catch the rabbit.  Person with the slowest lap time started then we started all based on our appropriate full lap time.  The theory is we should all finish at the same time, running the pace we need to run to meet our 5K goal.  Good work out. 

Running a 5K tomorrow afternoon at 5:30PM.  We think the course is actually on the beach but we are not sure.  Either way it will be warm.  I will need to drink lots of water.  Practice a pace for a 32 minute finish.  I'd like to break 30 but I'll get there.  If its on the sand I have no idea how that will affect my time.  Wife and kids are coming to play on the beach and watch me finish.

Diet - Breakfast - 1/2 of a egg and cheese biscuit w/water.  Lunch - Red Orchid general chicken with white rice w/diet coke.  Dinner - leftover taco salad (ground beef w/tomato sauce, lettuce, tomato, fat free sour cream, velveeta cheese sauce, onion, tortilla chips) w/unsweet tea.