runthenight - here's hoping that achilles issue subsides quickly. I had similar issues myself and used heel drops 2x/day for a few weeks as a fix.
Since this (and the former) 2:30 thread have acted as a soundboard for runners with similar goals, I'm curious to know what you all think of this approach (date/miles/notes):
13-Jan 10
14-Jan 15
15-Jan 15 10 in AM; 2 x 2 miles (10:33, 10:28)
16-Jan 15
17-Jan 15 10 in AM; 2-1-1 (10:29, 5:04, 5:03)
18-Jan 15
19-Jan 15 20 x 2on/1off (5:58 cumulative)
100
20-Jan 5
21-Jan 15
22-Jan 15
23-Jan 15 10 in AM; 3x1mile (5:02, 5:02, 5:03)
24-Jan 15 10 in AM; 2 mile (10:16), 2 x 1 mile (4:59, 5:04)
25-Jan 15
26-Jan 20 20 @ 5:52avg
100
Due to childcare arrangements, my morning runs (10 miles) are done at 4:30am and I find it almost impossible to do faster stuff at that time. It's hard enough to get out the door. I try to get in some track work during my lunch break, but time constraints only allow for like 35 minutes. So I do 2 "smaller" workouts during the week and then a larger workout on Saturdays. Am I losing the benefits of these workouts by doing only 3-4 miles at a time? Is it made up for by the fact that I run 10 miles beforehand? I'm hoping to run a PR in March, hopefully shooting for ~2:27. Thanks for any/all input and suggestions.