Tonight, after a day off, I ran about 4.5 miles -- on the track. Every lap, I would run the homestretch 100 pretty hard (26 or 27 seconds -- 6:56-7:12 pace), then ease up to about 8:50 pace for the other 300. So it made my laps average about 8:20-something pace. So it was a good quality run.
Saturday -- 3 miles. 1/2 mile to Old Threshers, then 4xloop. I started and ended at the last tree on the gravel road, to make it a complete round trip. My times: 4:27, 4:12, 4:10, 4:12.
Sunday -- 4.2 miles at about 9:00 pace.
So I had about a 20-mile week last week. My running is going very well.
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