Your Week in Training Jan 12 - 18

Cold rain is right, Kevin.  Ugh.

M - 10.5mi easy
T - 7.3mi including 8x 90sec vo2max hills; 3.7mi recovery afternoon
W - 7mi easy
Th - off
F - 7.2mi easy including 8x 8sec hill sprints
S - 14.7mi easy
S - 20.14mi easy, some trail, mostly road

Week - 70.6mi

M - Day off, core class
T - 6.5 miles with 8x400m on shoveled track
W - 5 easy miles on TM, core class
Th - 6.5 miles with 3 miles at tempo pace
F -  Day off, feel a cold coming on
S - 11 hilly miles  Felt ok during run, but cold showed up in the afternoon
S - Day off due to my cold

WTD - 29 miles

Mon: 3.6 miles on the trails + core and calf work
Tue: Rest day
Wed: 3.1 miles barefoot on frosty asphalt
Thu: 4.1 miles
Fri: Mega core and calf work, 1.8 mile walk
Sat: Rest day
Sun: 6.26 wet and windy miles, including 5-mile MAF test (first at my new lowered target - slowest pace ever!)

Week: 18.9 miles

M-5mi TM pre-Buckeye domination YAY!
Tu-6Mi TM hills
W-4mi easy TM w/45 min strength
Th-off fasting
Fr-6mi TM pace (7:12)
Sa-10mi grp long run in glorious sunshine
Su-4mi recovery then 1hr strength
35mi wk 78 YTD