Notes
4 x 1 mile repeats over hilly course. 5:30/5:45/5:04/5:45. 1 1/2 mile warm-up then stretch and 4 striders. 3 1/2 mile run after repeats at slow pace. Three minutes rest between mile repeats. Delbert puked after 2nd repeat but ran 5:04 mile repeat after heaving episode and finished run. Nothing stops his workout!!!