4 mile hard tempo, 5 miles easy. 4 miles times: 4:48 downhill, 5:35 uphill, 5:23 uphill then downhill, 5:07 downhill. My overall time was 2 seconds slower than last week. I was surprised about my first mile, but I could feel it after during the third and fourth miles. During the easy 5 miles I could definately feel it. I got my training schedule from Coach Write for foot locker. I'm going to try to run this by Bryan and try to find one that is in between both schedules.