Welcome back,

Prior to the 3A Lower State meet, I took a week off with no running except for a single, 3 mile day. The next week I took as an active recovery and ran for only a few days with the total mileage amounting to around 10 miles.

Here is the layout of my training for the week of November 12-18:

• Monday - rest
• Tuesday - 3 miles easy (7:45/mi)
• Wednesday - 3 miles easy (7:54/mi)
• Thursday - rest
• Friday - 4 miles easy w/ 30 sec pickups (7:40/mi)
• Saturday - 5 mile long run (7:39/mi)
• Sunday - rest

Total mileage: 15 miles