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Wednesday September 24th, 2008: 11 miles
AM: 3 miles MR
PM: 8 miles jumbo ran jumbo with jb, paul and elias. most of the run was pretty slow. felt sore and achey, probably from not stretching enough after the race yesterday.
Tuesday September 23rd, 2008: 12 miles
AM: 2 miles SO
PM: 10 miles main line invite
Monday September 22nd, 2008: 8 miles
AM: 3 miles MR
PM: 5 miles tempo loop ran an easy tempo loop with pd et al, then a brief tack-on. felt normal. did 6 strides on soccer field.
Sunday September 21st, 2008: 5 miles
AM: 5 miles trails ran 2 trails relatively easy then did 4 grass strides by the track. felt fine.
PM: 0 miles
Saturday September 20th, 2008: 15 miles
AM: 15 miles trails/sem awesome weather out, got out at around 8:45am. ran 2+ trails from leeds, then went into a seminary. started the run at around 7:30 pace, then gradually got it down to around 7:00/mile. felt great on the run, one of the easier 15 milers i've done. did 10 strides on the soccer field.
PM: 0 miles
Friday September 19th, 2008: 10.5 miles
AM: 3 miles MR
PM: 7.5 miles 5-co/trails (NEW SHOES) ran a pretty easy 5-co with jb et al, then took a left on the trail and took it over to the track after hca. calves a bit sore, but I think that was mostly a function of old shoes. otherwise felt pretty good.
Thursday September 18th, 2008: 13 miles
AM: 3 miles MR
PM: 10 miles workout up 2.25/down 1.25
workout plan was 4xalumni(60sec) in 5:30-33, 2 min jog, 4x400m(100m) in 72-3, 2 min jog, 4x400m(100m) in 72-3.
did a little bit quicker warmup, then did the miles in 5:37,24,31,33. first set of 400s were 73, 74, 72, 71; second set 72, 72, 73, 72. felt very good for the workout. all 4 alumnis felt fluid and very controlled, and the 400s felt similar. glad that 72s didn't feel that fast.
12-01-2024