Week 17(Oct 25-31)

Monday
am-15 miles 1:45 + drills and strides
pm-5 miles 39 minutes

Tuesday
am-Workout (Goal 5-6x1000 400 jog rest.  Very easy just to shake out the legs from the race)
3:05(1:43) 3:06(1:40) 3:06(1:41) 3:05(1:41) 3:06(1:38) 3:04
8k toatl- 26:55 5:23 pace.  Felt really relaxed
w/up-5 miles c/dwn-5 miles
pm- 5 miles 37 minutes

Wednesday
am-8 miles.  First 5 with Gary + drills and strides
pm-off

thursday
am-30 minutes with Sean
pm-14 miles 1:45 + drills and strides

Friday
am-5 miles in 36:30 with Gary
pm-Workout (Michigan with Angus and Jeff)
track mile 4:35 Road mile- 5:25, 800-2:28, Road mile-5:25, 400-66 road mile-5:30 200-29 road mile-5:19
I changes the workout up midway through because Im not ready to switch gear yet and go that fast.  So i just cut the track stuff down by 400 so I could help the other guys on the track but still get a good workout in. 
w/up-3 miles c/dwn-3 miles

Saturday
am-18+ miles
last 4 on treadmill in 22:30

Sunday
am-10 miles 75 minutes very easy
pm-off

Total-113 miles

Thanks all
Tim