Lot in this thread already and I'm way late but for the sake of logging....
Goal: 1:21 at NYC HM on 3/19 and 2:53 at Boston 4/17
M - 8 miles fartlek w/ 400m on at beginning of each mile followed by 1200m float
T - 5 miles easy
W - 3 miles w/u, 3 miles at HM 6:05,6:03,6:08, 1 mile recover, 1 mile at 10K 5:48, 1/2 mile recover, 800 at 5K 2:48, 2 mile c/d - 11 total
T - 5 easy treadmill @9000 ft in CO
F - 5 easy treadmill @9000 ft in CO
S - 5 easy treadmill @9000 ft in CO
S - 3 easy treadmill @9000 ft in CO
Weekly total - 42 miles
Was on a ski trip this weekend so no long run. Big three-week block coming up. Could use some confidence building workouts. Will report in Sunday.