Week of 11/14/11-

Sunday 11/20/11 50-60 minutes and strides.

Saturday 11/19/11 warmup- kick butt, cooldown

Friday -11/18/11-  pre meet

Thursday -11/17/11-  6-7 miles followed by 8x 100m

Wednesday 11/16/11- 3 miles up, S-D-S (8*100), followed by 800m (concentrate on getting out as a group- positive split. 2 miles at LT (work on pack running) followed by easy jogging.

Tuesday 11/15/11-  light jogging. 4-5

Monday 11/14/11 10 steady mile on the tow path followed by 4x 200m (200 rest) and 8x 100m strides.  11