Week 32 of Coaching Rubis

During Week 32 of Coaching Rubis I had Alan Webb's U of Michigan Roommate Nate Brennan as my Coach

Sunday	Oct 12	Long Run	16 mile long run
Monday	Oct 13	Easy Run	Easy 30-40 minute run
Tuesday	Oct 14	Workout	AM- 3 miles w/ 5 minutes of steady state// 20x 1 minute hard/ 1 minutes easy// 3 mile cool down with 3-5 minutes of steady state. PM- 4 miles
Wednesday	Oct 15	Moderate Run	AM- Moderate run up to 70 minutes with 3-5 50-80 meter strides toward the end of the run or after. PM- Strength session
Thursday	Oct 16	Workout	AM- 3 mile warm up w/ 5 minute steady state// 10x hill repeats of 45-60 seconds with recover jog back to bottom// 3 mile cool down w/ 3-5 minute  PM- 4 mile activation run at the Brooks PR Meet
Friday	Oct 17	Relaxed run	AM- 45-60 minutes PM- Strength with 3 mile activation run after
Saturday	Oct 18	Workout	AM- 3 mile warm up w/ 5 minutes of steady state// 4x 1 mile w/ 3 minutes recovery// 3 mile cool down with 3-5 minute state state PM- 4 miles