Monday - October 13 - 19.5 miles, little under 3 hours, 9:15 pace... {started at Town Lake under Mopac, crossed bridge and ran on South side of river headed East, turned left at Pleasant Valley headed North till Manor then West till Dean Keaton till Red River then North till 45th then West to Duval then North to 53rd St then West to Guadalupe and North to Koenig Left to Lamar then South... to Guadalupe to MLK then over to San Jacinto, South to 6th then West to Congress back down to Town Lake Trail and West to water coolers... (after run i stretched down, had a smoothie, soaked in Barton Springs)}
Tuesday - October 14 - OFF
Wednesday - October 15 - 30 minutes easy run, on track for lower impact
Thursday - October 16 - Mile warm up (8:20), Speed drills, 2 x 800m (2:52, 2:58), 10 minutes of stairs, 2 x 800m (2:58, 2:56), Mile cool down (8:20)
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