Week of 12/30-1/5
Sun: 4 mile warm/cool + 6x400 @ goal steeple pace w/1 min rest over 5 hurdles/lap. (85, 84, 82, 84, 82, 80)
Mon: 4 mile warm/cool, (800, 600, 400, 300, 200, 100) w/ rest of (3, 2, 1:30, 1, 1) in (2:29, 1:48, 69, 48, 30, 14-high)
Tue: 6 miles easy (7:45)
Wed: rest
Thu: 6 miles easy (7:40)
Fri: 2.5 miles warm/cool + 4x150m progressions, 4x1 mile w/3 min rest in (5:39, 5:32, 5:35, 5:39)
Sat: 11 miles long (7:30)
Total: 41 miles
Not much of a week, just a slight back-off from the mileage of the last few weeks before I bump up the mileage again. the 6x400 was just an easy workout to see if I could handle a few reps at goal 2k steeplechase pace and wasn't particularly strenuous.
I am very happy with how I have been progressing in our mile repeats on the track, though better weather the last few times I have run the session surely have been helping me a bit with that.