5-11
S. 3.5mi up, 8xHeartbreak (80.9 average) with jog down rest ~2:05, mile to BC Res, 8x200 with about 1:10 rest, 2.5mi down.. 12mi R hamstring still bothering me but felt strong (7), tailwind
M. 61' easy.. 9mi felt okay other than tight hamstring (6)
XT - Strength exercises
T. am- 35' easy with mile bf.. 5mi (5.5) pm- 54' total, first couple miles easy, last 5 moderate at about 5:40 pace with 5:21
last mile then mile+ inside with hurdles at 5:05
pace, mi down.. 9mi decent (6.5)
W. 3mi up, 2x(600,600,800) with 1:30 rest and 2:40 between sets 600s ~1:40.7, 800s ~2:18.6, 2mi down.. 8mi
T. off. hamstring a little worse, not awful but taking the daf off is better idea than pushing it.
F. 53' easy, some easy strides.. 8mi hamstring better but still feeling it (6)
S. Northeastern. 3mi up, 3k Steeple 9:20 1st, 2mi down.. 7mi felt decent, hurdling was good (7), feet went numb...it was 40 degrees, at least the rain held off, not too windy, hamstring only little tight during race but felt it a lot on cool down
Total. 59mi on 7 runs with a day off. Need to get hamstring 100%. Not ecstatic with race, but wasnt bad, didnt want to go to penn without some good practice.
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