Week 23

Monday Nov 22
AM 6 miles, 42min with on/off strides

PM 12 miles, 1:22min, drills

Tuesday Nov 23

AM 7 miles, 49min
PM 10 miles, 68min (workout)

workout goal: 8x200 at sub 34 with 200m easy jog rest

warm up: 35min

actual workout:

34.48(56.09)

34.35(54.69)

31.37(50.44)

32.75(56.19)

31.37(49.94)

32.81(52.75)

33.25(52.63)

33.31

cool down: 23min

Wednesday Nov 24

AM off, travel to San Jose
PM 6 miles, 42min, drills, strides

Thursday Nov 25

AM 11 miles, 1:12min

shakeout: 8 min

warm up: 25min, drills, strides

race: Silicon Valley 5k in San Jose, Ca. 17th overall, 11th America in 14:30.

cool down: 25min

PM off

Friday Nov 26

AM 16 miles, 1:52min
PM off, travel back to Boston

Saturday Nov 27

AM 12 miles, 1:21min (workout)

warm up: out in 44min

workout: fartlek back in 37min with 3min on, 2min off

PM 8 miles, 56min

Sunday Nov 28

AM 15 miles, 1:32 min (workout) with BAA

workout: First 6 miles easy, next 1 hr from 6min to low 5min pace

PM 8 miles, 58min

111 miles