9/30/2008
10 mi
1:06:00
6:36 mi
ASICS Gel-Nimbus
17 min warm up,
strides and foot drills,
2 by 600 at race pace- (2:04, 2:08) jog in between
16 min tempo run (5:52, 5:47, 4:21 extra) jog in between
2 by 1200 at race pace- (4:06, 4:06)
10 min cool down
circuits