week 12 & 13

Monday- 6.5 miles, half on Escarpment... half on Slaughter by the light of the moon

**Tenderness beneath ball of right ankle**

Sunday- 5 x 1000's @ 3:30

Monday- easy 3 miles

Tuesday- OFF

Wednesday- 10k, 43:30... from apt to track one lap off to soccer fields through westcreek down arbor trails to 5k, back and extra laps on track till 10k

Thursday- OFF

Friday- 7.5 k, 35 min

week 11

Monday- easy 4 mile run, 30 minutes

Tuesday- 6 x 800's @ 3:30 (-) pace with 100 m jog in between each 800

Wednesday- 4.5 miles relatively hard, on track for pacing purposes and lower impact

Thursday- OFF

Friday- 6.5 miles, 50 minutes apartment tomiddle school around soccer fields through westcreek to arbor trails (one lap) and back to middle school track for final two laps

Saturday- OFF

Week 9 & 10

Week 9 (Sept. 9-15) was used as a pool recovery workout week.

Week 10

Monday-

Week 8

Monday- OFF

Tuesday- Tone, strength, and form. Track work-out. 8 - 400's. 1/2 of which were run backwards.

**suspect the beginnings of another overuse injury; plan on taking it easy this week and resorting to water workouts for the next two**

Thursday- OFF

Friday- 30 minutes run, round soccer fields and track for lower impact