Monthly Archives: June 2015

DCF50: Week 6 of 24

Posted on June 22, 2015 by makrunning

DCF 50:  Week 6 of 24 (Goal:  12 hours) S:  4.78M (40min @ 8:22) M:  14.52M w/5 x (10min @ 7:05/mile, 10min easy) T:  9.88M (1:20 @ 8:06) W:  30.1M (4:00 @ 7:58) T:  10.76M (1:30 @ 8:22) F:  8.55M … Continue reading →

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DCF50: Week 5 of 24

Posted on June 14, 2015 by makrunning

DCF50:  Week 5 of 24 (Goal:  9-10 hours) S:  8.7M (1:15 @ 8:33) M:  Rest T:  11M w/5 x (1M easy, 1M @ 6:50) W:  14.2M (1:55 @ 8:04) T:  17M (2:15 progression run:  45min each @ 8:12, 7:56, 7:38, … Continue reading →

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DCF50: Week 4 of 24

Posted on June 6, 2015 by makrunning

Week #4 of 24 (Goal:  12 hours) S:  11.11M (1:30 @ 8:06) M:  9M w/3 x (1M easy, 2M @ 7:14), plus 15min @ LT effort on the AMT T:  11.16M (1:30 @ 8:04) W:  14.72M (2:00 @ 8:09) T:  … Continue reading →

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