Saturday, 11/19--ran short on time because I had to leave at 6:30 for a soccer tourney in MD. Ran only 5 miles easy (37:00) beginning at about 5:30AM.
Friday, 11/18--lifted at the YMCA. Legs as well.
Thursday, 11/17-7.9 with pick-up beginning just after the 2.25-mile mark. (I arrived a little last and had to make up about a minute over the course of the first 2 miles). The pick-up with 5min-4min-3min-2min-1min, with 2 minutes jogging in-between. This was similar to a previous version, except today we took 2 minutes' rest instead of 1 min. We finished about .1M from the Phoenixville Pike light. We jogged the rest of the way to the country club. My run was 56:45.
Wednesday, 11/16-4.4 easy
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