I had every intention of taking this week easy so that I could recover, but still run most days. It did not work out that way. I ended the week with 28.5 miles over just 3 days of running because I got a pretty bad cold on Tuesday that kept me from running from Thursday to Sunday. I suppose that I could not have planned the timing of the cold any better - one week earlier and it would have killed my race last Saturday and one week later and it would impact my ramp back up. I suppose I needed the rest but I am very anxious to get back to training this coming week.
Monday: 8 mi (56:17) Really easy run. Nothing special.
Tuesday: 8 mi (56:18) Easy run again but I am feeling a bit off.
Wednesday: 12.5 mi () I should not have run today because I came down with a cold (I was really achy and had a head ache all morning) but I decided to against my best judgment because I am feeling good, besides the cold, and wanted to run the workout tonight. The workout was cycle 4 miles to workout, 3mi w/up, 800m, 800m, 1600m, 1600m, 800m, 800m @5k-8k pace with 1/4 the distance rest between 2.2mi c/down and cycle 4 miles home. I did not want to strain too hard so I just went out and did what felt comfortable. My splits were 2:26 (1:35), 2:28 (1:40), 4:58 (2:47), 4:57 (2:46), 2:26 (1:22), 2:25. The whole workout felt really easy and I was pretty much just cruising the whole way but by the time I got home I was feeling awful. I crashed hard and slept for about 10 hours.
Thursday: Off because I am sick.
Friday: Off because I am still sick.
Saturday: Same as last two days.
Sunday: Off again but I am coming around and I am looking forward to getting back in the saddle tomorrow. I plan on getting most of my mileage on the bike this coming week but still probably hitting 50-60 running miles.