Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
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
Tuesday, January 12, 2010
Sunday, January 10, 2010
15.13 miler (1:53:47-7:33/mile)
Ran with Jeff 15.13 miles in 1:53:47(7:33/mile) through Effingham hills against a bitter strong wind the first 5.5 miles and footing not very good but got it in. Felt good the whole way not tired at the end. Felt like a 10 miler.
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