The week of training:It turned out to be a pretty tough week of work. The intensity and density of the training was increased a bit. Next week I’ll lower the density a little bit focusing on the key sessions a little more.
10mi easy+10x100m(2E,1G)

7.5mi of
1.5mi w/up, 1mi (4:43), 400 steady, 1200 (split 71s), 800 steady, 800 hard, 1200 steady, 400 hard, 4x8sec hill sprints- (12,8,4 had hills, steady was generally 5:45-6:00 pace) 1.5mi c/d
afternoon-7 easy with 10×100 (2 easy 1 good) towards end
8mi at a solid pace, 6:00-10pace
aft-8mi at solid pace, w/ 3x15sec strides at end of run
morn-5mi of:3mi w/up, strides, 4x100m, 1x40yd sprint, 5ish rest, (11.7,11.9,11.9,11.8) 1.5mi c/d. Standing start. Felt a lot smoother than last week. I had to throw in the 40yd dash as some soccer players were doing it and talking smack, so they challenged me while I was doing my 100s. It was pretty funny as before some were claiming the slowest they ran was a 4.5. I always get a kick out of people talking about 40yd times because the whole thing is rediculous unless you’ve got FAT timing or at least someone who actually knows how to time. In a similar vein, it’s like in my exercise testing class when they had us tested for how fast we could climb a certain number of steps. The whole thing took .6-.7 seconds and we had to record our times to the hundreth for accuracy….sureee, that’s accurate all right… Anyways, the 40 went well and the soccer players had more respect for us distance runners when it was over.
afternoon- 9mi at burroughs w/ Andy. Pretty easy

morning-11mi of:
3.25mi w/up, 4mi at 5:15ish pace pacing Andy on 5miler, 3.5mi c/dThis morning I ran with Andy at the Run Thru the woods 5 miler. It ended up being a competitive race and the course was a little more accurate than last year (they moved the starting line up) but I’m not so sure if it was completely accurate. (Andy’s rough splits for evidence: 4:40,5:41, 5:17,5:03, 5:43). Andrew Cook ended up winning in 24:44, Jacob phillips was second in 24:52. Andy took 6th in 26:20.Afternoon-5mi shakeout
morn-8mi easy
afternoon-5mi of
1.5mi w/up, 4x(600,1min Rest, 200) w/ 400 jog b/t sets (~2:20-30). Progressive (1:42,28,1:39,28,1:36,28,1:31,26) 1.5mi c/dVERY COLD, took a while for legs to warm up.
morning-15mi w/ andy

cold, rainy, miserable.The last 5mi or so was horrible. upper 30’s, pouring rain, and heavy wind.

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