Sunday: 15 miles at Difficult Run.
Ran with Jake, Karl, Dave, and Jordan. I felt relaxed in the beautiful cool morning weather on the trails.
Monday: 10 miles at Cabin John Trails
Ran with Karl in the evening. We took it out 5 miles and came back. We picked it up through the middle section of ups and downs. Weather was great again... and felt solid.
Tuesday: 4 miles... Had a rough day and was drained... i jumped out the door to go for the run and just felt terrible... i turned around at 2 miles... i am ok with this though... I will still get my 70 mile week in.
Wednesday: 14 miles AM 4 miles(easy) PM 10 miles: WORKOUT WEDNESDAY!!!
2.5 mile warm up
3 mile tempo (5:02, 4:58, 4:54) = 14:54 for 3 mile tempo
3 minute rest (easy 1 lap jog)
4 x 400 up 5k pace:
1. 67
2. 67
3. 66
4. 59
2.5 mile cool down.
Thursday: AM: 4 miles(easy)
PM: 9 miles
Friday: 8 miles
Saturday: 6 miles
70 miles for the week
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