After last weeks 20 miler and 5K PR, my legs were definitely feeling the effects of it. I was hoping to improve my speedwork but it stayed almost exactly the same. At least I was consistent! I was also going out of town for the weekend so I moved my long run to Thursday so that there was no temptation to skip it or burden to have to do a long run while out of town.
Sunday: 8 Miles
Monday: 3 easy miles
Tuesday: Rest Day
Wednesday: Speedwork 7-800s at 3:20, 3:18, 3:12, 3:09, 3:06, 3:05, 3:04, plus warm up and cool down=7 miles.
Thursday: 15.5 miles
Friday: 6 Miles
Saturday: 9 Miles, pretty hilly, ran down in Athens, OH.
Total Mileage: 48.5
This week is kind of a scale back week. I have the same type of workouts but I have a rest day on Saturday and moved my a long run to Sunday wo do the Towpath 1/2 Marathon as part of my 20 miler.