past weeks training!

6/24/12- Sunday-am-5 miles

pm-2 warm up 400 300 200 X3 (70 51 32) for all 3 sets, 3 mile cooldown

6/25 Monday- 60 minute run

6/26- 8 miles 6x100s @ 14.5 sec
pm-2mile warm up 6x800s w/2min rest 2:30 2:33 2:32 2:33 2:32 2:27, 15min cooldown

6/27 Wednesday- am-5miles
pm- 6 miles@ 6:38pace

6/28 Thursday- 1 mile warm up Timed mile 5:04, fartlek,, cooldown.
Pm- 1.5 warm up, timed mile 5:03, 3k tempo 10:24, 3 cooldown

6/29 am-6miles easy...exhausted :/

6/30 60 min run
pm-20 min run, drills, 10x100meters

7/1- Long run fartlek, 3 moderate, 4x35secfst/1:00easy 1 2 3 4 5 4 3 2 1 with 1 min easy between eacy 4x35secfast/1:00easy, then 3 miles moderate. (14 total miles)

7/2 Monday- 6 miles...Dead tired :/ Boo

7/3- 9 miles recovery, Firecracker four tomorrow.