MIA

So, what's my excuse? Well, there was this.
And of course the difficulty of adjusting to life without fresh pain au chocolats every morning.

Well, I'm back now. This last week was the first time I ran two track workouts in one week for a very long time. I'm going to focus on quality over the next 14 weeks before the Army 10 miler - my weekly mileage will vary between 70-90 per week. A little less than what I ran in prep for Boston - but, most weeks I'll be running three quality sessions per week. So, keeping up with my nutrition and recovery regimine (elevation, cold baths, roller) will be key.

Here's what I've been running the last three weeks:

Week of 6/8
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 9 miles somehow didn't write down my times 1600m @ tempo 2X900;2X700;2X500;2X300
Wednesday: 8 miles
Thursday: 0 miles
Friday: 17 miles
Saturday: 6 miles
Sunday: 12 miles Survivor Harbor 7 mile 37:55
Total: 63 miles

Week of 6/15
Monday: 0 miles
Tuesday: 8 miles
Wednesday morning: 4 miles
Wednesday afternoon: 7.5 miles
Thursday morning: 4 miles
Thursday evening: 6 miles
Friday: 18 miles
Saturday: 9 miles
Sunday: 0 miles
Total: 56.5 miles

Week of 6/22
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 10 miles 3X2000 6:19;6:23;6:28 4X400 75;72;67;64
Wednesday: 9 miles
Thursday: 8 miles
Friday: 6 miles
Saturday: 10 miles 4X200(35;35.6;35.8;35.2) 2X400 (68.7;69.6) 1X800 (2:19.9) 2X400 (70;70.2) 4X200 (34.1;34.8;33.9;32.9) rest same as previous interval
Sunday: 17 miles
Total: 71 miles

This week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 10 miles Tempo workout
Wednesday: 8 miles
Thursday: 11 miles hills
Friday: 6 miles
Saturday: 10 miles 12X400m R pace 400m rest OR 5k race
Sunday: 15 miles
Total: 71 miles