Monday: 6.3 miles with 4xhill blasts (7:22); 8 miles (7:01)
Tuesday: 12 miles with 8x1k with 400m jog at 2:59 average. Started in the lower 3:00s and broke it on my fourth. I was feeling smooth and debated dropping it down to 2:55s for the last three intervals but my legs were getting a little worn out. Aerobically, it was fine but my legs/muscular system are still getting used to more extensive faster running. Spencer tagged along for the first 500m of every interval, which helped out a lot; 5.4 miles (7:25)
Wednesday: 5.4 miles (7:21); 10.3 miles (6:57)
Thursday: 8 miles (7:00); 7 miles (8:04)
Friday: 10.1 miles with 2xbaby uphills and downhills. Since the plan was a long moderate run on Sunday, I decided to get a little turnover work with the hills. I was hurting on the first one but was surprised to open with a 1:23. I ran slightly faster on the second one and on the downs, I ran right at/just under 1:15. I ended up averaging nine seconds faster per hill than six weeks ago, which is right at thirty seconds a mile faster. Glad my speed is coming around; 4.3 miles (7:35). Warm-up and cool-down at Spencer's 5000m.
Saturday: 9.5 miles (6:57); 3.4 miles (7:23)
Sunday: 3.8 miles (7:06). The plan was 20 with 16 working from 5:50 to 5:30 pace. The weather was perfect but after my warm-up, I felt guilty that it was Easter and my kids were about to wake-up and I'd miss out for two hours. So I turned around and will try something tomorrow; 10 miles (6:48)
Week Total: 103.5 miles. I was on pace to hit right at 110 before I shortened Sunday. Next week, I'll make-up for it and run 115ish. Next week, I need to get in a solid workout, a good long run and I'm also pacing the 3200m at a high school track meet on Friday. I'm supposed to run 70-71 per lap, so I think I'll be able to run that pretty smoothly and will run somewhere around 3km, before dropping out so the youngans can duke it out.