55 4.4
37:25 4.9
41:00 5.4
47:50 6.4
49:12 6.6 miles

Felt pretty good.

Tuesday, 3/24/09--Henderson. Distance workout. Cold--28 degrees!
1.1 mile warm-up.
6x800 w/ 400m non-stop jog in-between: 3:00, 2:56; 2:52; 2:48; 2:48; 2:40. 6800m
1200m cool down--.75
Total: 6.1 miles

Wednesday, 3/25/09--Plan: 6 x 200 speed 30 seconds/rest 3 minutes
Mile warm-up. 6x200 w/ 3 min rest/200m walk in-between repeats: 30, 29, 28, 28, 29, 27. Cooled down 800.
Total 2.25 miles

Thursday, 3/26/09--distance in town. 5.1. Actual: distance w/crew in town. Today's run went well. We all pretty much ran for the first two miles or so, then we began to string out w/ Daley way out front. I initially felt like I was struggling a bit, but then I rebounded to hit the 4 mile mark in 29:00. I decided to do the whole route with John and another guy whose name escapes me. By the time, I decided to join them they were 100 meters ahead. I chipped away at the distance for the next mile until I caught them. I ran a good hill at around mile 7 and another good one coming up Ashbridge to the WC Country Club. Total of about 8 miles in 57:55. About 7:15 pace. I learned that this was John's PR for this route. I will surely do this every time if time permits. I need to get comfortable with this kind of distance--strength.

Mileage so far this week: 26.2