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

September 2nd - September 8th : K-State Inv. Saturday

• Monday - 13 | Independence long run, 40min out, 38min back
• Tuesday - 7 mi
• Wednesday - 11.5 mi | AM 10K threshold on trail + 5 hills after
• Thursday - 7 mi
• Friday - 8 mi
• Saturday - 12 mi | K-State Relays + 10 x 300m hill bounding and 4 hill sprints
• Sunday - 9 mi
  • Weekly Total = 67.5 miles

September 9th - September 15th : MU Inv. Saturday

• Monday - 14 mi | Independence long run, 45min out, 39:30 back
• Tuesday - 7 mi
• Wednesday - 9 mi | Willpower workout
• Thursday - 9 mi
• Friday - 7 mi
• Saturday - 12 mi | Mizzou 8K = 26:56
• Sunday - 9 mi
  • Weekly Total = 67 miles

September 16th - September 22nd : No races this week

• Monday - 15 mi | Long run w/ last 2 mi sub 6 pace
• Tuesday - 8 mi
• Wednesday - 12 mi | AM run 6 x 3min/2min (3min on, 2min off) + 3 x 5 hills after
• Thursday - 11 mi
• Friday - 9 mi
• Saturday - 16 mi | AM hard workout, PM 2.5mi recover
• Sunday - 9 mi
  • Weekly Total = 80 miles

September 23rd - September 29th : Roy Griak Inv. Saturday

• Monday - 13 mi | Long run w/ last 2 mi sub 6 pace
• Tuesday - 11 mi
• Wednesday - 9 mi | 20 x 200 @ mile pace
• Thursday - 8 mi
• Friday - 7 mi | AM 3mi easy, PM 4mi easy
• Saturday - 12 mi | Roy Griak 8K = 27:41
• Sunday - 9 mi
  • Weekly Total = 69 miles

September 30th - October 6th : No races this week (Ankle injury began early in week)

• Monday - 16 mi
• Tuesday - 7 mi
• Wednesday - 2 mi | 40min XT aqua jog AM workout
• Thursday - 0 mi | 45min XT aqua jog
• Friday - 9 mi
• Saturday - 13 mi | Workout
• Sunday - 9 mi
  • Weekly Total = 56 miles / 1hr 25min XT

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