am: 2 mile jog with Sumo, then 4 miles hard in 24:25.
I've run about 50 marathons, and unfortunately never bothered to keep a training diary. Looking back now, I see that prior to my 2 hr 55 min Seattle Marathon my fastest time for this loop was 23:38, 2 days following a 20 mile day and 3 weeks before the race.
My goal will be to knock this time down to 23:30s in the next 3 weeks. This was my first hard 4 mile effort in this training cycle, so I did not expect to run 23:30's, although it would have been nice. A few more interval sessions should make a difference.
Total for the week = 21 miles