I increased my mileage by 11 in my second week back to training, getting up to 45 for the week. I also started to add more intense running into the training plan -- Monday I ran five strides at about 90-percent effort after a steady run, Tuesday I ran two miles at goal marathon pace during an 8-miler, Friday I ran a fast relay with my high school/middle school runners, and Saturday I ran a tempo in the cold weather. Here is the breakdown:
Monday -- 5 miles, plus 5x100
Tuesday -- 8 miles with 2 miles at 6:30-pace
Wednesday -- 16 miles on treadmill
Thursday -- 6 miles at site of Renaissance 24-Hour Race
Friday -- 4 miles, plus indoor relay with high school runners of about 2 miles of hard running
Saturday -- warmup, 42-minute tempo on snowy roads = 6 miles
Sunday -- Off
Total -- 45 miles
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