Five weeks since the marathon. Second week transitioning from three running days per week to five. Also second week incorporating strides, and I added a VO2-max workout in prep for 5K competition.
With fewer total-rest days, I have noticed that all those little injuries that I've been ignoring for months are now a little more persistent. The added speedwork is perhaps a second contributing factor.
Also, when running only three days a week, nearly every run included some miles at LT-pace. This past week, none. Most of the mileage was over 8-minute miles.
Mon: off
Tue: 7 mi easy, incorporating 8 x 100y strides
Wed: 7 mi easy
Thur: off
Fri: 6 x 880y @ 3:12 (2:55 walk/jog recoveries)
Sat: 5 mi easy
Sun: 12 miles @ 7:41/mi
Kevin, congratulations on the sub-3. Truly impressive. Hopefully a speedy recovery from torn muscle and upcoming surgery.
Happy trails, all.