3 weeks until USA Championships

My past two weeks of training

Jan 14- 20th

Monday-10 mile run
Tuesday- Workout
2 mile warm-up 6 x 800 w/ 2 minutes rest followed by 3 x 200
2:20, 2:22, 2:22, 2:21, 2:24, 2:23. :28, :31, :31
I felt very sluggish on the 8's
Wednesday-
Crisp 10 mile run.
Thursday-
10 mile run over hilly West Terre Haute Loop
under 6:00 minute pace.
Friday-
Easy 7 mile run
Saturday- Race day at ILL St.
2 mile warm-up with Ben Rosario and Brian Lyons
3k race in 8:44
very slow Ben and Brian took the race out in 2:48 and 4:26 through the mile, The first K felt very tight and like I had no speed ( which I don't) after the first K my legs seemed to loosen up and I got going again.
we then did a 4 mile cool down.
Sunday- 12 mile long run legs felt good.

65 mile for the week.


Week of Jan 21- 27

Monday- 10 mile run
Tuesday- Workout
2 mile warm-up
3 x Campus Loop Tempo. (1.6 miles)
8:24, 8:19, 8:19
4 x 200 35 sec.
2.5 mile cool down. 11 total
Wednesday
10 mile run
Thursday-
10 mile run (dropped off in Illinois)
Friday- Workout-
2 mile warm up to Highland Park Cemetery
5 mile Tempo run ( ice and snow covered roads, footing was not that great, but nice hills to run)
Derick has my splits I know they were a little off but about ( 5:38, 5:25, 5:27, 5:30, 5:33)
5 x Hill bursts
2 mile cool down.
Saturday- 10 mile run
Sunday - 14 mile long run

75 miles on the week

I will be running a 5k at IU this upcoming weekend, it should be a nice tune up 2 weeks out.
Thanks, Coach D's help this past few weeks.