I decided to add my weekly training on here to make an easier to read format for me to analyze and go back and review later. Hopefully some people will steal some ideas as well. I'll still keep my more extensive log on runningahead.com.
Monday: 8 miles (7:15); 5.6 miles (7:11)
Tuesday: 9.8 miles. Ran 6x1/2 mile on/off at 2:52 avg for the fast portion. Ran this with Boomer to get him ready to break 3:00 at Boston; 4.5 miles (7:48)
Wednesday: 9.8 miles (7:07); 3.4 miles (7:22)
Thursday: 10.6 miles with 8x3:00 on/1:00 off at 5:20 average and 4x30s on/off at sub 4:30 pace. I was shooting for 10x3:00 at 5:15 pace, but it was over 80 degrees and I was slowing down throughout the workout, while I usually run these faster as the workout goes on. That was enough of a sign to bag it early. I added the 30 second surges to help with muscle fiber recruitment. Frustrated with the average pace but you have to take the whole picture into consideration: hot, hilly and still a little flat from Tom King; 3.4 miles (7:36)
Friday: 8.5 miles (7:18); 3.4 miles (7:19)
Saturday: 18.9 miles Striders long run at Stone Rivers Greenway. Ran with Boomer for the first 15.7, but my GPS was dead. Boomer and I probably ran right at 7:00 pace and then I headed over to Shelby Bottoms for two miles fast at 5:05-5:10ish. I thought I'd struggle on the fast miles but it felt really smooth.
Sunday: 3.4 miles very easy; 6.4 miles (7:18)