Monday: 8 miles easy on hilly roads w/ BAC guys 58 min.  2 sets of plyo's, 10 min bike, upper body weights/core

Tuesday: 7 miles solo 47 min on roads.  25 min warmup, 600,500,400,300,200 x 3 w/ varying recovery from 1 min to 3 min, 1:44,1:27,69,48,32,1:44,1:26,68,48,32,1:42,1:23,66,47,30, 25 min cooldown ran w/ Holts  Leg weights after, 19 miles for Day

Wednesday: 7 miles on trails solo 51 min, 10 min bike, upper body weighs/core

Thursday: 7 miles on trails solo 50 min, 2 sets fo plyo's, 10 min bike, core

Friday: 7 miles 47 min in downpour rain on roads solo, 21 min warmup, 5 mile tempo on track w/ 5:14,5:15,5:14,5:11,5:02 26:00 min total, 22 min cooldwon, ran w/ Phil Mack 18 miles total

Sat: 1:20 w/ Paul and Phil at Forest Park, 12 miles, 2 sets of plyo's

Sun: 2:14 on Wildwood trail solo, 19 mile

90 miles for the week, 147 lbs (goal is 140 lbs)

Felt shity during the early week, workous went like coach wanted them, but I bonked hard core during the tempo though.  Need to lose more weight I can feel it out on the hard runs.  The long run went really well, freaking beautiful weather over the weekend plus I got good sleep most of the week.  A little hesistant for next weeks race but I just want to put everything I can in the race and get a marker for the season.