Workouts 11 Sept to 23 Sept

11 Sept Mon - Long Run or Base Run
12 Sept Tues - 30 minutes Base plus strides
13 Sept Thu - 1k Tempo Reps
14 Sept Fri - Easy pre-race warmup
15 Sept Sat - Woodbridge or Mt. Carmel
17 Sept Mon - Long Run (70% VO2max) - pick-up pace at end 15 min stretch or yoga.
18 Sept Tue - 4-6 mile Base run /recovery + Core
19 Sept Wed - VO2Max 5 x 1000
20 Sept Thu - Special Endurance I = 2 mi WU, 6x150 with 5min rec., 3-4 mi CD
21 Sept Fri - 92118 run = use as a tempo run / or go for 3-mile tempo run
22 Sept Sat - Recovery Run or rest + Core (Sat/Sun can be switched)
23 Sept Sun - Easy Long Run (Sat/Sun can be switched)

Woodbridge Results
Mt. Carmel Results