Week 45 of Coaching Rubis

In week 45 I had the distance coach of Texas A & M Wendal McCravy as my coach

Sunday Jan. 11, 2015:
16 miles
Monday Jan. 12, 2015:
AM: 9 miles with 6 x 200 cutdown with 200 jog recovery/PM: 4 miles
Tuesday Jan. 13, 2015:
3 mile warm up, Workout: 2k @ 7:45, 400 jog, mile @ 6:15, 400 jog, 1200 @ 4:40, 400 jog, 800 @ 3:00, 400 jog, 4 x 400 cutdown @ 85, 85, 82, 80 secs with 200 jog
Wednesday Jan. 14, 2015:
AM: 6 miles/PM: 4 miles
Thursday Jan. 15, 2015:
AM: 11 miles/PM: 4 miles
Friday Jan. 16, 2015:
Pre Meet: 6 miles, 2 x 100 strides, 2 x 200 @ 40 secs, 2 x 100 strides
Saturday Jan. 17, 2015:
Point Alumni Meet: 15 min shake out, 20 mins easy with 3:00 cutdown suge, 4 x 100 strides, 3k race-11:20, 30 min cool down