11.6 Last lonesome workout in SLC for a while. With two long runs this past weekend and another planned for Friday I wanted to do put in a good effort without killing myself. So I decided on 4 by 1.5 miles on the dirt path in Liberty. The dirt path is a little slower, but much easier on the legs. I jogged 2 miles to the park then got right into with 800 meter rest in between. My first mile for the four loops were 8:39 (5:48,2:51), 8:25 (5:40, 2:45), 8:35 (5:34, 3:01), 8:16 (5:28, 2:48), the third interval was a little long, effort felt the same. I felt like I was working pretty hard without excessively beating myself up too much. Which is where I want to be three weeks out from Boston. Nice interview with Ryan Hall talking about mileage progression. I think it's important to restrict mileage in High School to foster long term development, running too much just puts a damper on long term development and causes early burn out. Seventy miles would be the max, especially when the longest race run is 5k. Even in college the first two years should be spent carefully bringing along someone to that magical 100mpw total. That kind of mileage is really only necessary to race 10k+. Ryan Hall Interview 6.1 Run around City Creek, then immediately dove into some candy because I'm starving.
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