Friday: 30 min warmup 1x2mile @ 10:40, 3x800 @ 2:15,2:14,2:13 last 200m of each was 29,28,27 sec. 1x600 @ 1:34 last 200m @ 29 sec
pm Intense lower body weight training.
Saturday 4 mile warmup 3 miles @ 16:40. I ran this with my good friend Jason Odem who is destined to be one of the top sub masters 10,000 meters runners. He is one of the toughest distance runners that I know.
Sunday 12 mile run @ sub 6 minute pace on the Leif Ericson trail. Again I ran the first half of this run with Jason Odem who hammered the last 6 miles in 32 minutes.
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