Tuesday - September 30 - Mile warm-up (8 min), Speed drills, 4 x 1,000m @ 4:17, 4:06, 4:00, 3:58, Cool down 800m (4:04)
Wednesday - October 1 - 5 miles easy, without worrying about pace (pace was 8:40)
Thursday - October 2 - easy 30 min run
Saturday - October 4 - easy 15 miles @ overall 9:40 pace
Monday - October 6 - 7 miles, 1 hr, from apartment past AMD to traffic light @ William Cannon and back to middle school track for cool-down and stretches (i end at track usually but it rarely gains mention)
Tuesday - October 7 - Mile warm-up (8:34), Speed drills, 2 x 800m @ 3:05, 2:52 (actually felt my heart & lungs telling me i was going to fast during the 2:52 so I slowed down); 10 min stairs; 2 x 800 @ 3:04, 2:59, Cool down Mile (7:54)
Wednesday - October 8 - 5.5 miles, 8:11 mile pace
Thursday - October 9 - OFF (recovery & massage)
Friday - October 10 - 5 miles, 8:30 mile pace
Saturday - October 11 - SkirtChaser 5k, moderate pace, 20:42
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