Tuesday: 8 miles alternating 1 mile @ 10k pace and 1 mile @ 10k pace + 1'
splits: 5:14-6:14-5:09-6:14-5:08-5:56-5:06-5:58
Friday: 8k race at Great American: 25:50
notes: Got to get out harder on that course. Overestimated the difficulty level of the course and went out too conservative. Did not have enough people come back.
Sunday's long run: 14 miles @ Kennesaw-final 11 miles too fast-5:54 pace. Have to be careful to not run with runners that are going to push me too hard on long runs. Usually comfortable at 6:15-6:20 pace on long runs. Got to go back to running long runs alone.
Notes:
I am the fittest I have ever been-maybe not in all around fitness. Haven't been able to keep up 3 hours of core a week, but I have been doing some core. But I know that I am on the verge of breaking out in a race.
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