last weeks training in full

Mon, Mar 6 am	Easy	6	easy 6 north through rock creek on trails. no injury problems. groin tight and legs tired - delayed soreness from saturdays 22 I think...
Mon, Mar 6 pm	Hard	10	2 warm-up - 15min tempo - 3 minutes rest - 15min tempo ~5:40's 5:45's. 2 warm down. with Erik. tough as my groin is tight and thighs were heavy and tired by lungs felt great afterwards.
Tue, Mar 7 am	Easy	11.5	reasonably easy (just short of) 12. groin tight. thighs very beaten up. might have an ice bath tonight to see if that helps them. but all just heavy usage pain, no injury pain.
Tue, Mar 7 pm	Easy	6	easy run. legs felt good on the hills. little bit of pain when walking in the 5th metatarsal of my right foot where it was previously broken, but nothing when running.
Wed, Mar 8 am	Easy	11.5	no problems.
Wed, Mar 8 pm	Steady State	9	3 warm up, then running on field next to track - 8X3 loops of the field... did them in about 2:05 - 2:15 so i guess they were about 600meters? dunno. ran hard-ish but made sure i was in control, so not all out like usual. some people went off to the trails but i run enough trails all week - the field was at least something different.
Thu, Mar 9 am	Easy	11.5	legs really didn't want to open up, but i think my stride is getting longer now i do all this speedwork and concentrate on getting a bigger more strong but still relaxed open stride. right? what do i know…?
Thu, Mar 9 pm	Easy	6	easy as it goes. thighs tired from the mileage this week.
Fri, Mar 10 am	Easy	6
Sat, Mar 11 am	Hard	23	10 stealth - 13 slr (Glover Archibald Pandas) = 23. tough but had little kevin driving me home for the last 7 miles. last 7 miles at 6min mile or below. tough. warm day too (60F). tough but great workout.
Sat, Mar 11 pm	Easy	7	dropped off dvd, went on run, picked up new dvd, and then went home. easy 7 to shake this morning’s 23 out of my legs. booya.
Sun, Mar 12 am	Hard	10	3 warm-up - 8k race - 2 and a bit cool down (st. patricks day 8k 28:03 42nd)
		118