monday: 4.6 miles moderate pace (7:03)
Tuesday: 4.4 miles @ (7:04)
wednesday: 200m jog, hard 400 in 61.7 and 5 minute cool down
thursday: 3 miles easy with strides
friday: 3.6 miles easy
Saturday:
My friend wanted to do a mile time trial. he's a sprinter but ran XC in high school. he has been running for about 6 months as a sprinter (so 10-15 MPW) and his best 400m split was a 50.06. His season ended 2 weeks ago so this was his 2nd run back in 14 days and he ran a 5:04, i'm slightly jealous of his talent...
anyways it was hot and humid and i was feeling crappy so i just ran an 800 and i ran 2:25, with 73,72 splits. not really like right way to run an 800 but i felt crappy. ended with a 2 mile cool down.
i am kind of happy with the 800, considering it was in trainers and my PR is 2:24 in a 4x800, so this may 2:25.15 may have been faster. so it's good to see i'm at about the same level of fitness i was when i was doing 40mpw. once i bumped my volume back up and touch up on speed i think i'll be good for a 2:12 ish. which isn't awful.
20 miles for the week.