Sunday: AM easy 11 miles (72:52, 6:37pace) avgHR 121, felt good from 5 miles In
PM easy 6 miles on treadmill (38:20, 6:23pace) avgHR 126 strides
Monday: easy 15 miles (97:28, 6:29pace) avgHR 126, 7:00 - 6:18 pace
Tuesday: AM easy 6 miles (40:25, 6:44 pace) avgHR 123
PM easy 8.6 miles w/Andrew (59:45, 6:56 pace) avgHR 120... allergic salmon reaction, lousy
run
Wednesday: 11.8 miles MIXED WORKOUT (2x1mile 5:02pace, 3x800 2:23-2:21 pace)
really felt like crap. body recovering from yesterdays reaction i think, plus i was running too
fast
Thursday: AM easy 9 miles (60min, 6:40pace) avgHR 118 7:15-6:20 pace
PM easy 5 miles (33min, 6:36 pace) avgHR 121
Friday: easy 7 miles w/TJ (48:33, 6:56 pace) avgHR 116 7:15-6:35 pace
Saturday: RUN FOR GOOD 5K
4:46.9 - got out fast, led to 1500, kiplagat passed me, i passed him back hard at 1700m
4:47.3 - felt really good for 2nd mile, led the whole way and tried to force pace
4:53.0 - ran into lactate wall around 2.5 miles, felt life go out of my legs, and hard a hard time
lifting. got passed w/400 meters to go
30.3 brought in home in 14:57.5 (first time sub 15since 2005)
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