Thursday, 3/31/11--distance in the Borough. Got there late. 7:00 pace for first four miles. Caught up with a few guys at the 5.5-mile mark. Slowed down with them to about 7:20 pace for a mile or. Pulled away and ran last portion of run at 7:00 pace. 56:00. Heavy legs.
Wednesday, 3/30/11--Went to Westtown School to run some 200s with diminishing rests.
I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 33s, 2nd set in 32s and third set in 31s. I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles. Not a bad job at 5:45 in the morn.
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