Thursday, 3/11/10--ran 7.9 in the Borough with the usual suspects. My legs felt a bit heavy as we hit 29:40 at the 4-mile mark and later on when we ended in 59:20. We are supposed to have a string of rainy days, but I am hopeful that I can get in some good interval work. 28.3 miles thus far this week.
Plan: Friday-lift; Saturday-intervals (maybe with son); Sunday-Penn Oaks run and lift (maybe with son).
Wednesday, 3/10/10--went to Westtown to do some 300s. Warm up 1.1 mile. Got a bit of a late start and wound up doing 2 sets of 3 300s with a 2-min rest in-between each during which I walked 100 and jogged 100. I took 6 minutes between each set during which I walked 100 and jogged 600. My runs were 48,48,50;49,46,47. Cool down .75. Total for the day. 3.7
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