Longer, gradual

Fri, 1/20/23-took off

Thurs, 1/19/23

In preparation for the Ursinus meet, I did 2x150 and 2x100 on this rainy day. Goal paces were 21.xx and 13.xx. I'd take 2:40 between each effort.

22-low, 21-low

13-mid, 13-mid

Wed, 1/18/23-

Mile run to Vare (8:10)

Stretching and strength work (20 min)

Mile back to JH (8:10)

Tues, 1/17/23-Hills

Longer, gradual incline hill (200m) on pavers: 39, 39, 38, 37, 35

Shorter, steeper hill behind Woodward Gym on a jagged road: 13-low, 13-low, 12-high, 12-high, 12-mid

Mon, 1/16/23

Mile run to Vare (8:10)

Stretching and strength work (20 min)

Mile back to JH (8:10)