November 25th - December 1st : Thanksgiving week, back in StL wednesday!

• Monday - 8.5 mi
• Tuesday - 8.5 mi | 2 x 2 mi threshold - 11:16, 10:52
• Wednesday - 5 mi | Ran back in STL
• Thursday - 10 mi | Turkey Day 6mi race for threshold run
• Friday - 7 mi | Chubb trail recovery run
• Saturday - 14 mi | Chubb trail
• Sunday - 7 mi | Run early in morning before leaving for KC
  • Weekly Total = 60 miles

December 2nd - December 8th : Last full week of school!

• Monday - 9 mi
• Tuesday - 10 mi | 2 x 3 mi threshold - 17:00, 16:36
• Wednesday - 6 mi
• Thursday - 8.5 mi | 16 x 300m high knee hills
• Friday - 4 mi
• Saturday - 0 mi | 30min XT aqua jog, legs really bothering me
• Sunday - 0 mi
  • Weekly Total = 37.5 miles / 30min XT (4 miles worth)

December 9th - December 15th : Finals week begins!

• Monday - 10.5 mi
• Tuesday - 11 mi | 6mi threshold - 35:39
• Wednesday - 0 mi | 45min XT aqua jog
• Thursday - 9 mi | 20 x 200m on track
• Friday - 0 mi | 45min XT aqua jog
• Saturday - 16 mi | Long run at Tiffany Springs park
• Sunday - 0 mi | 60min XT aqua jog
  • Weekly Total = 46.5 miles / 2hr 30min XT (20 miles worth)

December 16th - December 22nd : Head back to StL Friday night!

• Monday - 2 mi | 30min aqua jog
• Tuesday - 9 mi | 2 x 3 mi threshold - 18:36 (HR = 160), 16:59 (HR = 170)
• Wednesday - 0 mi | 45min XT aqua jog, begin 2 weeks no running from foot pain
• Thursday - 0 mi | 45min XT aqua jog - 6 x 2:15 hard w/ 2min rest
• Friday - 0 mi | 60min XT aqua jog, head home later at night
• Saturday - 0 mi | 90min XT
• Sunday - 0 mi | 60min XT
  • Weekly Total = 11 miles / 5hr 30min XT (44 miles worth)

December 23rd - December 29th : Christmas week

• Monday - 0 mi | 45min XT
• Tuesday - 0 mi | 60min XT - threshold on elip - 17min, 3min rest, 16min, warm up and cool down.  Heart rate = 160
• Wednesday - 0 mi | 45min XT
• Thursday - 0 mi | 45min XT aqua jogging 20 x 200m simulation - 35sec hard, 60sec rest
• Friday - 0 mi | 45min XT
• Saturday - 0 mi | 90min XT
• Sunday - 2.5 mi | Run AM, 60min XT
  • Weekly Total = 2.5 miles / 6hr 30min XT (52 miles worth)

December 30th - January 5th : New Years week

• Monday - 0 mi | 45min XT
• Tuesday - 4 mi
• Wednesday - 7 mi
• Thursday - 8 mi
• Friday - 0 mi | 45min XT
• Saturday - 4 mi
• Sunday - 9 mi
  • Weekly Total = 32 miles / 1hr 30min XT (12 miles worth)

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