Sept 3-Sept 17th

Monday Sep 3:
a.m. 30 - 40 min easy
p.m. weights or core workout + foot drills (missed workout)

Tuesday Sep 4:
Am: 60 easy (ran with Fred/James/Paul at 5:30 am)
pm: 20min stretch session

Wednesday Sep 5:
a.m. training session with Carmen’s group 4 x 1 mile at target 10k pace (Ran first mile in 6:30, 6:18,6:19, and 6:15)
p.m. weights

Thursday 6:
a.m. 50 easy, no hills. Try to do some grass on Zilker (ran over to Zilker and ran about 7:40 pace, did 1 mile on grass)
p.m. 20min stretch session

Friday 7:
Rest

Saturday 8:
With Carmen’s group:
High School Track to Lamar to Mopac (water at Rock), then up Stratford (medium-hard), down red-bud (easy), down Lake Austin to track (tempo), and 1 mile on track (hard). (Ran at 6:30 am by myself. Ran 2 mile warm up, 7:40 pace for Stratford, Tempo at 6:20 pace and last mile on track was 5:58) It was pretty tough to keep the last mile but I wanted to do sub 6. Stretched and cooled down 10 min.)

Sunday 9:
75 easy (Ran with Cindy S at 7:45 pace)

Monday 10:
a.m. 30 - 40 min easy (Ran 40 minutes by myself)
p.m. weights or core workout + foot drills

Tuesday 11:
Am: 20 easy, 20 tempo, 20 easy. (Ran on treadmill, 20 min tempo was 7:20 pace, not that fast)
pm: 20min stretch session

Wednesday 12:
a.m. training session with Carmen’s group (3 miles of 30 sec fast/30 sec slow) (Woke up in the middle of the night with a horrible knee pain (left) but when I woke up, it was gone..I only did 2 miles of 30sec/30 easy at 7 min pace)
p.m. weights (missed weights workout)

Thursday 13:
70 easy (Ran with Fred and guys and knee felt good, did Scenic route)

Friday 14:
Rest

Saturday 15: 80 easy (Ran on part of trail by myself and felt good, ran a 7:45 pace)

Sunday 16: 25 easy, 25 medium (slower than tempo), 25 easy (Ran with Cindy S and started at the house...started out at 8 min pace, did the first part of 25 tempo at 6:58 and second half at 6:57 pace, Ran the tempo up campus, hilly route...cooled down alittle long (35 minutes)

Monday Sep 17:
a.m. 30 - 40 min easy (ran 30 min on treadmill easy, 8:30 pace) felt good
p.m. weights or core workout + foot drills