The penultimate week before the TNF-Championships looked like this:
Monday (Nov. 19): off.
Tuesday (Nov. 20): AM 8 miles, :58, 7:25/mile, loops around the Arb (trails) with Jake Hegge. Some enjoyable miles on a pleasant (and reasonably warm) morning.
Wednesday (Nov. 21): AM 13 miles, 1hr:39, 7:40/mile, Lewis and Clark trails, MO. First loop, consisting of 8 miles, in 60minutes:44seconds; second loop, about 5 miles, in 38minutes:40seconds. Fun trails with a number of sharp climbs along the bluffs of the Missouri River.
Thursday (Nov. 22): AM 8+ miles, :59, 7:14/mile, Wydown Rd. to Forest Park (road/trail), MO.
Friday (Nov. 23): AM 8 miles, 3 x 1600m @ 5:14, 5:14, 5:19, Washington University track, MO. 2.25 mile warm-up; 2.25 mile cool-down. 600m recovery jog between reps. Incredibly windy, which made half of each lap much more difficult.
Saturday (Nov. 24): AM 8+ miles, :57, 7:02/mile, Wydown Rd. to Forest Park (road/trail), MO.
Sunday (Nov. 25): off.
Weekly Totals: ~45 miles, ~5hrs:30. Feeling great. And less than a week until San Francisco!