Jan 3-9 (NEW YEAR!!!!)

Monday
am-12 miles in 75 minutes on treadmill
pm- 5 miles on treadmill

Tuesday
am-8 miles
pm-7 miles

Wednesday
am-wo 3-5x1000 Goal 2:52-2:55
2:55, 2:50, 2:50, 2:48
w/up 5 c/down 3
pm-off

Thursday
am-12 miles
pm-off

Friday
am- 9 miles + strides
pm- 5 miles easy

Saturday
am-8 miles
pm- 7 miles + drills and strides

Sunday
am- 3 shakeout
pm- Race Dartmouth 3k (goal was to just get in there and race.  I wanted a low key race to get used to that feeling of racing on the track again.
mile- 4:31-32  Mentally shut off and dropped out at 2200.
w/up 3 c/down 6 with Brian Gagnon and Nate Jenkins

Total- 99 miles

This week was a good first real week back to training.  The 1k repeats is a workout im going to do every 3rd week with the hopes of building up to 8.  The point of the workout it to make 2:52-2:55/k feel very easy and relaxed so when the 3ksc comes outdoors I can hopefully run that pace over the hurdles and qualify for US Nationals.  In order to do that I need to run sub 8:46.  The race wasn't what I expected but I got a really bad cold the night before and almost didn't do the race.  The only reason I raced was because I knew I just wanted to get a hard effort in on the track and didn't matter the out come.  So even though I dropped out I still did what I wanted to.

Best of luck with your training for the New Year.
Tim