Week 4 - Week of November 22nd

WEEK 4 = All runs at John A. Phillips Park, unless otherwise noted.

Nov 22 - Easy 10, Easy Progression 3.10 (7:37, 7:22, 6:55).

13.1 miles in 1:40:21 (7:39 pace). First mile in 7:44

Weather - 62/62/57; SSW12; Partly Cloudy.

Weight after run - 146 lbs

Shoes - Nike Air Zoom Elite4 (orange)

Nov 24 - Hard Progression Run. Ran 6.20 miles in 41:40 (6:43 p/mi). Splits = 7:04, 6:56, 6:50, 6:42, 6:38, 6:15, 5:57)
Weather - 37/28/49%; WNW16; Sunny

Weight after run - 148

Shoes - Nike Skylon (orange)

Nov 26 - Tempo Run. Ran 9 miles in 1:00:11 (6:37 p/mi). Splits = 6:56, 6:48, 6:47, 6:42, 6:36, 6:27, 6:36, 6:36, 6:08).
Weather - 54/54/100%; WSW12; Light Rain

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 4 = 28.39 miles