Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Friday, January 15, 2010
5 miles (3miles in 17:01)
15 minute warm-up with Mr. Shane Lavell. Shane hopped in for some 400's and put down the hammer a few times. Did a 3 mile threshold run 5:39, 11:22, 17:01. Basically 5:40's and jogged 5 minutes afterwards. Last week I was 17:25, so the hills are increasing the pace.
Thursday, January 14, 2010
10.07 miles 74:13 (7:22/mile)
ran 10.07 miles with Jeff 74:13 (7:22/mile) little tired/hungry after run, very windy out there but warming up....finally a break in the weather....+digits
Wednesday, January 13, 2010
4 miles and 10 X 100 speed drill
4.06 (30:03) 7:23/mile 10 X 100 speed drill....Legs felt strong and fast, good push off.....hillwork is paying off
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