tempo 4/22/12

15 min warm-up + 6K tempo / 20:56

mile repeats 3/31/12

3 x 1mi -- 5:17.5, 5:17.4, 5:17.9

full active recovery between reps

25min warm-up and 22min cool-down 

LSD 3/25/12

20mi tune-up / 2:21:50 / 18mi easy (2:09) + 2mi brisk (12:50)

3/17/12

3/17 -- 5mi easy with striders
3/16 -- 8mi easy
3/15 -- zero!
total for week = 49 miles

3/14/12

5mi easy with 4 x 200 meter shakeout

3/13/12

12mi easy / 88:09

3/12/12

6mi incl. 12 x 100 meter accelerations every 200 meters

3/11/12

13mi easy today. Cutting the mileage back a bit this coming week so I don't go into NB as wasted as I feel right now... then two more hard weeks, then it's taper time.

mini-progression 3/10/12

8mi with pace change every 2mi / 8:00, 7:40, 7:00, 5:48
total for week = 64 miles

3/9/12

4mi incl. 8 x 200 fast but relaxed, ~37