Week 7 looked like this
M - Recovery Run ( 5 miles easy )
T - Track ( 1.5 warmup, 3 miles @ 9, 2 miles @ 8:45, 1 mile @ 8:15 - 8:30, .5 cool)
W - Mountain bike morning, back to core class lunch
T - Negative Run ( 6 miles last 2 @ 9:30 pace )
F - Off
S - 13 miles on flat roads
S - Cross train
Monday: started off ok, I had a race on Saturday but still felt fairly good today, did 4.7 miles in 49 mins for 10:30 pace.
Tuesday: was great, it was a long track day, but I was looking forward to it since I saw it on my schedule. 3 miles ( 12 laps ) on the track is not that exicting so I was happy to have my coach run part of it with me as part of her cool down. Hit my paces right on or a little better, so very happy.
Wednesday: nothing went right, raining so trails closed, rfc staff had holiday lunch, so no back to the core and my last ditch plan to spin at home just wasn't appealing enough so I skipped it. No work out today but the rest was needed after Tuesday.
Thursday: Should have run in the morning, but was still feeling lazy. The rain stopped at 10 and I thought I could get an hour in before it came back so I headed out. Made to mile 4.5 before I got hit by a downpour. With only 15 minutes to go I figured I would just suck it up and get wet, but then the lightning started so I took the short cut back to work and ended up with 5.5 miles instead of the 6.2 planned and my pace at the end while faster was not quite the 9:30 on the schedule
Saturday: Was supposed to be flat, but my running partners had to stay close to home so we did loops around my extremely hilly neighborhood. Did 13 miles at 10:30 pace with walk breaks on the miles. It was cold, but little wind and the sun felt really good.
Sunday: Did a quick easy swim to loosen the legs and get the blood flowing. Quads are hurting, but not too bad.
31 miles this week, haven't done that many in a long time...