First off, can't wait to see how everyone does in Boston! Also, congrats to Slo-Twitch on a deserved sub 16 @BAA 5k.
Solid week for me:
Mon - 4min/3min/2min/1min Fartlek (19mins total) -- covered around 3.5 miles (5:30ish pace). Then jog over to the track for 2x600 in 1:37/1:36 (90s recovery), then 3x300 in 47.5/46.0/45.2
Tue- 8m easy
Wed- AM - 4m .... PM - 2x200, 1x300, 1x400 (27.5/27.2) (42.0) (57.8)
Th- 8m easy
Fri- 3x1000/4x400 with 3:00 between K's and 1:00 between 400s. (2:56/2:50/2:46) (64/65/63/62)
Sat- 13 steady (6:20 avg last 7)
Sun - 6 easy
I put in a nice block of really good base training leading up to this. PR'd at 4m and 10k on the roads in the last month. Still, would like to be a little faster now that I am moving into the track stuff more consistently. Hopefully speed will come around on those mid-range 600-1200 type intervals that are so important for me in track training.