March 8, 2009

Week of 3-9-9

Just based on the coolness of the numerals 3-9-9, I'm confident this will be a rad week of running!

On tap for this week
:
Key 1: Hill repeats
  • About 70 seconds all-out effort up a classic SF hill. Do 6 repeats.
Key 2: Tempo run
  • 15 minutes warmup; 20 min. at 10k pace; 15 min. cooldown. Garmalade will keep me on track, and I'll try my best to get as close as possible to 8:25 min/mi pace.
Long: 12 miles
  • Probably in Alameda for some stunning views of the SF skyline, plus it's flat :>

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