6 miles, 41:33 (6:55/m)

with Jeff on the roads

8 hilly miles, 59:25 (7:25/m)

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out and back run
into effingham and up Saylor's hill past
lookout golf course, a bit into Fonthill
7:10, 7:34, 8:06, 8:15,
7:04, 6:33, 6:50, 7:48

6 X 800 off 1:30 jog

1 mile warm-up, strides
Track 6 X 800 off 1:30 jog (200 meters)
2:40's
lower left calf hard to push off but held steady
mile cool down

8 miles 51:15 (6:24/m)

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out 4 miles
7:08, 6:40, 7:05, 7:05
back  4 miles in
5:40, 5:40, 5:51, 6:01
week 1 
6:17, 6:20, 6:09, 6:12 = 24:58 (6:15/m)
week 2
6:14, 6:18, 5:59, 5:53 = 24:28 (6:07/m)
week 3 
5:58, 5:55, 5:48, 6:00 = 23:41 (5:55/m)
week 4
5:40, 5:40, 5:51, 6:01 = 23:10 (5:50/m)

Track 5 X 800 (1:30 rec)

1 mile warm-up strides
5 X 800 with 1:30 jog
2:40's
1 mile cool down/drills

11 miles, 1:19:58 (7:16/m)

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11 miles, 1:19:58 (7:16/m)
7:21, 6:54, 7:09, 6:51, 7:02, 6:58, 6:58, 7:21, 7:26, 7:33, 8:19
Not feeling too spry today:)

8 miles, 53:04 (6:38/m)

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out and back run
4 out warm-up, 4 back pick up
7:29, 7:20, 7:10, 7:20 (7:19/m)
5:58, 5:55, 5:48, 6:00 (5:55/m)

week 1       6:17, 6:20, 6:09, 6:12     24:58 (6:15/m)
week 2       6:14, 6:18, 5:59, 5:53      24:28 (6:07/m)
week 3       5:58, 5:55, 5:48, 6:00      23:41 (5:55/m)

6 miles, 43:09 (7:11/m)

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with Jeff on the roads
7:37, 7:15, 7:04, 7:09, 6:52, 7:09

6 miles, 44:24 (7:24/m)

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with Jeff
7:25, 7:38, 7:25, 7:08, 7:12, 7:33

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

14 miles, 1:34:05 (6:43/m)

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4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26

6 miles easy

6 easy on the trails

6 miles, 44:30 (7:25/m)

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trails with Jeff
7:36, 7:35, 7:18, 7:12, 7:11, 7:34

8 miles, 56:28 (7:03/m)

4 out in 32:00(8:00/m)
4 back in 24:28 (6:07/m)
6:14, 6:18, 5:59, 5:53

easy 3 with some drills