Wednesday 11/25/09-30 min. warm-up followed by drills and strides (8), 300’s concentrating on getting out and settling in. short cooldown.
Tuesday 11/24/09-2 miles warm-up followed by stretching and drills, 4 miles of threshold running followed by 2 miles cooldown (5 laps +12 strides)
Monday 11/23/09-long run of 65 minutes on the towpath followed by 8 strides for around 10