mon. 6miles real easy on trails around farm, hamstrings real sore
tues JA loop solo again real easy 50:10
wed off I felt like my body needed it today
thur track 3mi w/u 2 x 2miles w/400rest...11:09 (5:30,5:39) (3:30rest)
11:32(5:45,5:47)(3:00 rest) then 1mile with 200hard, 200easy (51)35(65)35(67)34(64)34...6:28 last mile. I tried to do the 200 easy under a minute but it was near impossible to recover.
fri 9.5 from home to farm to move tractor back...7:40/mi
sat off
sun 10.5mi After talking with Nate last sunday he had me do a tempo today of 8-10 miles at 90-100% marathon pace (6:30-6:53) After the 1st mile in 6:18 my legs were tight but I was running fast without much trouble so I decided to keep it up at that pace. I hit all splits faster than I have in the last 3 years and finished 7.5 in 46:42 (6:14/mi) over a very hilly loop. I have to check the loop again, it could be .1 off but still a very good effort. 3 miles easy c/d.
Total 43 miles
October 194 miles
year 2144.5
my goal next week is to rest and run real easy to have a great race at the NEXC Championships!
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