M: 10miles
T: 10miles with 2x2miles Tempo Intervals at KSF
Splits: 10:28(5:12/5:16) and 10:16(5:01/5:15)
W: 10miles
T: 7miles
F: 5miles with 2x strides
S: 19miles including Charleston Distance Run Champ!!
S: 5miles/ 9miles with Pinevile 5K (15:57/1st Place/$300)
Recap: CDR Champ-this is one I will never forget! Added bonus was CDR after 4miles was basically like a harder long run effort so I came back Sunday and went out in 4:51 for the Pineville 5K before backing off to Tempo the last 2+ miles (5:13/5:11). The course is a little long and sort of tougher for running fast so no need to hammer home. Leg's still feel the weekend so the combo of races has me with sore quads today(Monday)! Probably easy mileage for the body and mind this week before attacking 5 hard weeks before Columbus Half Marathon.
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