July 29th - August 4th :

• Monday - 12 mi | PM 3 mi warm up and cool down, 12 x 800m w/ 1min rest
• Tuesday - 12 mi | AM Chubb trail w/ Reeves, PM 4mi on track stride straights, jog curves
• Wednesday - 12 mi | Run w/ Pod
• Thursday - 0 mi | rest day
• Friday - 10 mi | AM 4mi tempo on roads - 22:56, PM 6mi road run
• Saturday - 9 mi | Cross Country Kick-Off 5K AM
• Sunday - 10 mi | AM 6mi run, PM 4mi tempo - 22:32
  • Weekly Total = 65 miles

August 5th - August 11th : 7th and final week under Tim's coaching prior to school

• Monday - 6 mi | 2 x 8-7min workout (out 8min, back in 7min)
• Tuesday - 4 mi | Threshold on track - 22:40
• Wednesday - 8 mi | Run w/ Pod
• Thursday - 12 mi | AM Bluebird loop (5mi), PM Speicher loop timed (4.5mi) - 23:12 plus warm up / cool down
• Friday - 9 mi | AM Jefferson Barracks (5mi), PM 4mi tempo run on track - 21:41
• Saturday - 0 mi | Drive back to KC for school
• Sunday - 14 mi | Easy run in KC area
  • Weekly Total = 53 miles

August 12th - August 18th : Practice resumes Friday this week at UMKC

• Monday - 10 mi
• Tuesday - 9 mi
• Wednesday - 11 mi | 2 x 3 mi @ 10K pace - 15:53, 15:27
• Thursday - 12 mi | AM 7mi, PM 5mi
• Friday - 8 mi
• Saturday - 12 mi | Hill bounding workout
• Sunday - 9 mi
  • Weekly Total = 71 miles

August 19th - August 25th :

• Monday - 13 mi | Long run w/ surges
• Tuesday - 12 mi | AM 7mi easy, PM 5mi
• Wednesday - 10 mi | AM threshold run, PM 30min XT pool
• Thursday - 11.5 mi | AM 7mi, PM 4.5mi
• Friday - 8 mi
• Saturday - 10 mi | Willpower workout
• Sunday - 0 mi | 60min XT aqua jog
  • Weekly Total = 64.5 miles / 1hr 30min XT

August 26th - September 1st : Lower back pain began Monday this week!

• Monday - 2.5 mi
• Tuesday - 0 mi | AM 45min XT aqua jog, PM 45min XT aqua jog
• Wednesday - 0 mi | AM 35min XT workout in pool, PM 20min XT aqua jog
• Thursday - 7 mi
• Friday - 8 mi
• Saturday - 11 mi | Race simulation on bike path
• Sunday - 9 mi
  • Weekly Total = 37.5 miles / 2hr 25min XT

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