Monday: Track workout. 200-400-800 ladder + warm up cool down. 10 miles. 500 feet climbing.
Tuesday: 5 miles Sehome. 800 feet of climbing, easy.
Wednesday: first day of coaching! 9 mile run, fast on hills. 1700 ft. gain.
Thursday: 10 mile easy (course marking Mt. Spokane), 2,500 feet gain
Friday: 10 mile tempo on flat-ish trails. Good, hard effort! At Riverside Park, Spokane. 600 feet climbing
Saturday: Easy 7 miles, 1,500 feet climbing
Sunday: 17 miles. John Wayne trail. 400 feet climbing. 2.5 hrs. Pretty flat.
Running Miles: 68 miles
Elevation gain: 8,000 feet