The past week ended up as such:
8/11: Sun: 4 miles medium @ 7:45/per
8/12: Mon: Rest
8/13: Tues: At Track- 1 mile warm-up @ 8:30; 6X1000M at the following: 4:05;4:02; 3:59; 3:57; 4:02; 4:01- 3 laps cool down and it starting pouring so packed up. Humidity nearly at 100% this AM.
8/14: Wed: 5 miles easy
8/15: Thurs: 4 miles easy with 6X/30 sec hill repeats
8/16: Friday: 4 miles Easy
8/17: Long Run- 72 minutes longest run ever for myself
Ran about 30 miles in this week which is my highest total to date.
For the coming week:
Sun: Rest
Mon: 4 miles easy @ 8 min w/6 100M strides
Tues: 2 miles easy; 1 mile at 5K pace; 4X400M @ 3K pace w/200M active recovery; 2 miles easy cool down
Wed: 3 miles easy
Thurs: 3 miles easy w/ strides
Fri: 2-3 miles easy
Sat: 5K Race
For the training session tomorrow will run the mile @ 5K pace without checking the time until done so as to try to assess, "Is that a pace I can keep up for 5K" and only then check the time to see where that ends up. The entire session is meant to be done continuously- may cut a half mile off warm-up and cool down based on how the legs feel.