Monday: 8.6 miles with strides (6:44); 5.5 miles (7:25)
Tuesday: 5 miles (7:19); 8.2 miles with 4 mile race in 20:23. Since it was about 95 degrees during the race, my goal was to run controlled 5:10s or so. Splits were 4:52, 5:15, 5:05, 5:16 (.96 miles, so probably closer to 5:30). I was feeling really controlled but after about three miles, I got a killer side-stich, so I really had to slam on the brakes.
Wednesday: 10.6 miles (6:33); 4 miles (7:39)
Thursday: 9.6 miles (7:00); 5.7 miles (7:30)
Friday: 8 miles (7:05); 4.8 miles with 6xhill blasts (7:26)
Saturday: 15 miles (6:24). Felt like crap the first half but loosened up towards the end. Probably averaged close to 6:15 over the last half; 3 miles (7:44)
Sunday: 4 miles (7:40ish); 8 miles (6:53)
Week Total= 100 miles. Decent volume but didn't have the intensity that I wanted. I was planning on throwing in a 10 mile progression run on Saturday, but I felt like crap and it's too early to force things. I did get a good workout last Saturday, which gives me a good long run and two solid workouts in an eight day period, which isn't bad. Too many times people look at their Monday through Sunday schedule, instead of looking at what they've done over the last seven days.