Sunday 11/1/09-long run of between 10-12.5 miles followed by strides.
Saturday 10/31/09-recovery run
Friday 10/30/09-5 k race
Tuesday 10/27-Thursday 10/29- steady state running, no strides
Monday 10/26/09-3 miles up- drills strides, followed by 20 minutes of threshold followed by 800 hard. Back to the track and 10x 100m Hard, full recovery and core after. 8.5 -9 total.