1st Week Of 2Q Sessions Per Week For 18 Weeks-Jack Daniels' Running Formula Program

January 18th-Sunday: Off from running

January 19th-Monday: Q(Quality)1-(4 Easy pace + 8 Marathon pace-(6:54/mile-8.7 mph) + 1 Threshold pace-(6:31/mile-9.2 mph) + 1 E)-14mi.-(1:44:05-102ft of elevation gain) on the treadmill in the PM 

January 20th-Tuesday: An easy 6mi.-(45:38) in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)

January 21st-Wednesday: An easy 5mi.-(39:09) in the AM w/Kurt :)

January 22nd-Thursday: An easy 5mi.-(37:51) in the PM + a core workout-(2 sets of 90 sec x front; 1st set-75 sec, 2nd set-45 sec x l + r side + 60 sec x front)

January 23rd-Friday: Q2-(6 E outside, and then changed up for another 8 miles on the treadmill---all at .5% incline except for the last half mile where I put it up to 1.5%---1 E + 2 x (2 T@9.2 mph w/2 min rests@7.5 mph) + 1 T@9.3 mph + 1.5 E)---6mi. outside-(47:03); 8mi. inside on treadmill-(56:45-228ft of elevation gain)-combined total time-(1:43:48) in the PM

January 24th-Saturday: An easy 6mi.-(48:25-225ft of elevation gain) on the treadmill in the PM

50 miles for the week :)
6mi. in 1st pair of 980's
44mi. in 2nd pair