Long runs have not been going so well- physically and psychologically, so I'm putting focus on quality rather than quantity and enjoying it more! I didn't plan it, but 3 of my workouts this week happened to involve mile repeats. I varied the number, level of intensity and recovery for each. I'm also starting to get in some 100 m strides on turf when I can.
Sun: 7 miles including 5 at 6:40 pace.
Mon: 13 miles extremely slow
Tues: no run
Wed: 3 x 1 mile in 6:00, 5:47, 5:48 with 3 min recovery on the outdoor track followed by 10 x 100 meter strides.
Thurs: 6 miles extremely slow
Fri: Got a late start so only 2 x 1 mile but ran hard- 5:40, 5:37 on turf with 5 min recovery. Went out a little too hard on the first one. 6 x 100 m strides. 4 miles total
Sat: Raining out so went to the 10 lap indoor track for 6 x 1 mile with 60 seconds recovery: 6:44, 6:40, 6:35, 6:33, 6:25, 6:10. Totally exhausted.
Total miles = 42 with 16 miles under 7 min and 4 under 6 min