Sunday, 10/10/10--Today I took a circuitous route to get to Penn Oaks. I took part of the Rustin-plus loop and came out at the south entrance. The trip to PO--4.5 miles--took 33:40, or 7:28/mile. The trip home 32:20, or 7:11/mile. Felt pretty good. 9.0 miles
Saturday, 10/9/10--The plan: run to Westtown School (2 mile warm-up) to do 8x400 at 15 seconds faster than my desired 5K pace. My desired 5K pace is 82 seconds/400, which amounts to 17:00. That meant that my 400s were supposed to be in 67 secs...with a 400 jog-rest of 3:00. My runs were: 67,69,68,69,67,68,68,65. The average was 67/68. Granted, I struggled after the seventh one and wasn't sure I could do it. But a 65 shows me that I can. The lingering question is whether I can convert such a workout into a 17:00 5K. I cooled down with a 2-mile run back home. Total: 8 miles.
TOTAL MILES--10/2-10/9-->44! A LIFETIME HIGH
Friday, 10/8/10--easy run--4 miles @ 7:40 pace.
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