Week of March 22-28

Monday -- track workout 4x500, 1200, 800, 400, 10x150, 300 = 8 miles
Tuesday -- 4 miles
Wednesday -- 2 miles
Thursday -- 8 miles / 5 miles = 13 miles
Friday -- track workout 5K (18:57), 4K (15:27), 3K (11:24), 2K (7:30), 1K (3:41) = 12 miles
Saturday -- 2 miles
Sunday -- Off
Total -- 41 miles

Starting to feel a little better, shape-wise, my mileage was still down this week but I got in two solid track workouts. The first one, on Monday, I ran with the high school runners. After a warm up, I ran 4x500 with the first 400 at a cruise speed (around 73 seconds per 400) and the final 100 all out. Took a short break, then ran 1200 meters, 800 meters and 400 meters. Took another break, and then ran 10x150 at close to all out and 300 meters close to all out. Finished with a cool down. Tough workout since I'm not used to that much speed. Then, on Friday, my next track workout was by myself on the track and included kilometer cut downs. It was a very-very-very windy day so I decided against my pre-workout plan of running 1:30-second laps all the way through. Altering my pace, I ran the 5K in 18:57, the 4K in 15:27, the 3K in 11:24, the 2K in 7:30 and the 1K in 3:41. This seemed to be a very beneficial workout for the upcoming 10-miler and marathon with intensity and duration. OK week but I need more miles, and in a hurry. Time is running out.