5 miles steady, 30:01 (6:00/m)

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5 miles steady, 30:01 (6:00/m)
6:22, 6:10, 5:56, 5:49, 5:39

Track 12 X 400 (200 jog)

2 mile warm-up strides
Track 12 X 400 (200 jog)
77,77,77,77,
77,77,77,77,
76,76,76,76
2.5 mile cool down
9 miles total for the fourth 50 mile week

10 miler Erie, Pennsylvania

10 miles, 66:05 (6:36/m)
out and back on a 2.5 road section one way with the wind one way against the wind, picked er up a notch for the 3rd one
2.5 miles 16:26, 2.5 miles 17:20, 2.5 miles 15:16, 2.5 miles 17:03