Mon- 10miles steady plus 6*100m strides

Tue- am- 5miles easy   pm- 18* 400m 2min recovery average 60/61 Felt great (purpose of the workout is to run 61s for 400s until you can't go anymore) 

Wed- am-Circuits and then 12miles  pm- weights, core and foam rolling

Thur- am- 10miles and 6*60m strides

Fri- am- 5sets of (3*200m) 1min recovery between sets and 3mins recovery between reps. Av. 27/28- Hamstrings tight from tuesday

Sat- am- 10miles  pm- 6miles

Sun- 15miles av. 6.40s but whole run was done on snow

Great week of training and very happy to be back in Indiana and training with the Butler boys. Tuesdays session was a huge boost as we usually use that workout at the start of the indoor and outdoor seasons and I've never ran that session like that before. I did tuesdays session the week before Mt. Sac last year when I ran 3.40 and I stopped at 14 so things are looking good.