9.5 - 0
9.6 - 4.5, lake loop
9.7 - 12.5, lake loop in morning, double lake loop evening
9.8 - 4.5, lake loop
9.9 - 17.0, black snake road in morning, hard 5+ w/byron at furman. 36:23
9.10 - 10.0, cochran shoals loop
9.11 - 9.2, black snake road in evening
solid, the fast run with byron was an eye opener. 36 minutes HURT.
the weight will come off if i'm consistent.
each week needs:
a hard run or speed work day.
at least 2 doubles.
a day off.
a long run.
happy that i was able to run nearly 60 miles and it felt sustainable.