|1 x 1k||6 repeats - Rose Hills Road (muddy)||12 repeats - Rose Hills Road||Easy 11.8 trail, pm gym||10 miles in 1:29:36||Easy 11.8 trail|
|10 miles in 1:27:28||Med Ball throw and kick||Easy 11.8 trail||14.25 in 1:59:51||Rest|
P.S. I've been doing a set of 15 (now 16) exercises most weekday mornings.
P.P.S. I just went back and looked and saw that I ran 14 miles in 1:57:50 on 1/22/2012. My pace this week was about 3 seconds per mile faster and of course, there was that extra quarter mile. That workout was on the same track - Cypress College.
P.P.P.S. The 14 miles wasn't that difficult. I kept keying on 1) Lift your heels and 2) don't wallow or in other words stay tall, especially on my feet and hips.