Week 3 - Week of November 15th

WEEK 3: All runs at John A. Phillips Park, unless otherwise noted.

Nov 16 - Easy Progression Run. Ran 7 miles in 51:32 (7:21 p/mi). Splits = 7:50, 7:42, 7:38, 7:34, 7:18, 7:02, 6:24)
Weather - 50/50/87; ESE3; Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

Nov 19 - Marlboro Retro Fitness - Hill Workout

Hill Workout - 1.0 mile WU, 6's and 7's (4 sets), 1.0 mile CD.

Speed Workout - 3.1 miles in 19:05 (6:08 pace)

Total Mileage - 7.91 miles

Weight after run = 147 lbs

Shoes - Nike Air Skylon (orange)

TOTAL WEEK 3 = 14.91 miles