I need some speed work

Sunday, 11.14.10

took long way to Penn Oaks
4.5 in 33:55
LIFTED
took same route back home
4.5 in 32:30

9.0 miles

Saturday, 11.13.10

Pick-up reps workout: 8x400
warm up 1.0 mile
goal pace: 70 for #s 1,3,4,6,7; 63 for #s 2,5,8 with 400 jog rest of 3:00 in-between runs
My runs: 69,66,71,70,66,69,70,63
cool down 1.1 mile
I need some speed work, and I need to cut back on my recovery.

11/7-11/13--34.3 miles