Friday Nov 14- easy 1 mile with Sumo, then 6 x 800- all under 3 min with 1 min rest. felt good
Sat Nov 15- 1 mile with Sumo, then 14 mile tempo- felt very good until 13, then the legs fell apart so jogged the last mile. Not hard to figure out why. 2nd day in a row of hard running minus a substantial breakfast. Tomorrow will be a bike ride weather permitting.
This was a great week of training-to be honest I have not trained this hard in many years. Hopefully it pays off.
Sat- 20 miles
Mon- 4 miles, then 4 mile tempo in 23:38
Tues- easy hour plus a bike
Wed- 14 mile good tempo
Thurs- easy hour plus a bike
Fri- 6 x 800 uner 3:00 with a min rest
Sat- 13 miles of tempo plus 2 miles