Sun [5mi]
     5 shakeout, 56:15 (11:15)

Mon [6mi]
     tempo 4 with 1mi warmup and 1mi cooldown./ wu/cd (9:05/12). 4 total: 28:54 (7:13) splits= 7:23, 7:11, 7:19, 7:00. (total 50mins)

Tue [6mi]
     aerobic capacity 6 in 47:38, which is 7:56 pace. splits= 8:00, 8:07, 8:08, 8:03, 7:39, 7:38.
This is the 2nd time I've done this workout, The first three miles were in total 14 seconds slower on this run than the first three of the last one. However, my second half was 1:32 faster in this run than the first time i did it. (yeah, wow). I really started going in the last two, but I was surprised I was as fast as I was. I knocked 1:17 off the time, which is damn good with only 1 week of workouts to improve with.

Wed [4mi]
     shakeout 4 in 45:24, 11:21 pace.

Thu [6mi]
     hilly tempo 5 in 41:52 (8:22) with 0.5mi wu/0.58mi cd. (4:23/5:41). (total 51:57)
New course near school. Cold the entire time and I didn't feel good at all the first 3 miles, then I didn't feel very good after that... slow time, not a good run.

Fri [9mi]
     Long run 9.11mi in 1:14:06 (8:08 pace). estimated splits= 8:05, 8:15, 8:12, 8:17, 8:12, 8:06, 8:40, 7:57, 7:16.
OK I don't know what the hell I was doing when I made the course but I was off on mile markers and I failed to remember the exact turnaround point at 3 miles.. so my splits were off, but I went back and measured where I took my splits, then calculated the pace for a mile, and thats what the splits you see are. (For example, if i took a split at the 1.1 mile marker instead of the mile marker, and it was 9:00, then I would divide 9mins/1.1miles and get 8:10/mi.)
This run was amazing. I know now that I felt awful on thursday because my body was adapting, and it showed in this run. I ran 6 miles at a slower pace than this last week, and I honestly wasn't going hard today. I turned it on for the last 2 miles but otherwise it was easy. I wasn't trying to go fast on the run, I just wanted an easy 9. I thought I was going at 9min/mile pace the whole thing but I never got close. I actually didn't believe how fast the time was at first. With 2 miles to go I started to turn it on then brought it home a little fast in the last mile, but I didn't think I was anywhere close to as fast as what I was running.

Sat [Off] Scheduled the day off because of the 9 yesterday, also I had a theater festival all day.

Total 36 miles

36 in a 6 day week.. if you go back and add the saturday before the consecutive 6 days to the mileage, it's 41 miles over 7 days, and because of that, the 5 miles I'm adding next week is added onto 41 rather than 36, because in reality the week measurement is completely arbitrary... my body doesn't know when the week starts but it knows it's handled 41 in a week, so I'm building from there.

Also, I've decided to race the central mass. striders 5k training race at worcester state college this saturday as a tuneup for the oxford race. also, i think a PR might be coming and I won't have really any opportunities to race 5k's after this.