Taking the bad with the good

Last week didn't go as planned. I had hoped to run a little over 80 miles with two quality workouts and the Kelly Shamrock 5k. Early last week I came down with a nasty cold - by Tuesday it was in my chest and it felt earily similar to how I felt a few days before I landed in the hospital on Thanksgiving. Luckily this was less serious - but, it did cause me to cut my workout short on Tuesday. Thursday went pretty well - but, I was exhausted on Friday.
I decided that it would probably be best to take a full day off. I was also going to do an extended cool down yesterday - but, I just packed it in after 4 miles. The result is that I ran almost 20 miles less last week than planned. Actually this might not be such a bad thing. I'm in the middle of a seven week stretch of 80+ mile weeks - so, a little break isn't that bad of an idea. The proof will be in how things go this week with my training. It's a tough week - but, I think I'm up for it.
The race went about as well as I could have hoped. I thought I was in about 15:40 shape and I ran a 15:42. I ended up in 5th - I could see 4th place for what seemed like over half the race - but, I just couldn't close the gap. In two weeks I'm hoping to run the University of Maryland 5k on the track and shave a few seconds off that time.

Last Week
Monday: 9 miles
Tuesday morning: 4 miles
Tuesday evening: 10 miles 3X1mi I pace 800 rest (5:03; 5:02; 5:04) 1X800 (2:37) Sick - didn't feel too bad until the 3rd mile repeat
Wednesday: 8 miles
Thursday morning: 4 miles
Thursday evening: 14 miles 4 mi @ T pace (21:58) 4 min rest 2 mi @ T pace (11:06) 2 min rest 2 mi @ T pace (10:55) 2 min rest 1 mi @ T pace (5:16)
Friday: 0 miles
Saturday: 4 miles
Sunday: 10 miles 5k Baltimore Shamrock 15:42
Total: 63 miles

This Week
Monday: 9 miles
Tuesday morning: 4 miles
Tuesday evening: 10 miles 4X(1mi @ T pace 1 min rest) + 2X(1k @ I pace 3 min jog) + 4X(200m @ R pace 200m jog)
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 10 miles 3X2 mi @ T pace 2 min rests
Friday: 7 miles
Saturday: 11 miles 6X (600m I pace 1 min rest 400m I pace 30 sec rest 200m I pace 30 sec rest)
Sunday: 20 miles
Total: 85 miles