Sunday - AM: 6 miles, 42:00. 6 x 20/40 strides on the way home.
Monday - AM: 10.5 miles. New Haven 20K (DNF). 41:27 for 7.5 miles. Hammy went haywire at 5.5, hobbled through the next 2 miles before calling it a day.
Tuesday - PM: 6 miles, 48:00 with Casey after work. Hammy a bit sore but otherwise no issues.
Wednesday - AM: 4 miles, 30:00. Hammy good - everything else, too, for that matter. PM: 8.5 miles, 1:00:00 with Old Man Willy at the Rail Trail.
Thursday - AM: 10 miles, 1:13:30 with Scott Graham around A-town.
Friday - AM: 4 miles, 30:00. 6 x 20/40 strides. PM: 12 miles, 1:15:00. 1-2-3-4-5-5-4-3-2-1 fartlek with equal recovery. 5-5:15 pace for the fast stuff, 6-6:30 on the recovery intervals.
Saturday - AM: 10 miles, 1:14:00.
Totals: 71 miles, 9 runs. Shitty start to the week, but salvaged it somewhat with a good workout on Friday. New Haven was a big disappointment but very happy that the hammy was back to normal by Wednesday morning. Didn't lose anything, but I've only got 6 more weeks to get where I need to be. Need to get my ass in gear. Now.