10/4-10/10

I have been ramping my mileage for about 5 or 6 weeks so far and even though my mileage is not too high (60ish/week), I can feel the stress of increasing mileage on my body. I am starting to feel a bit tired and my right IT band/knee are acting up a bit. I am going to take a really easy this week and cut my mileage to around 40 miles but add in some cycling to keep working on my cardio. I also trashed my old shoes and got two new pairs to help out.

I did not get near what I wanted with only 20 miles of running and 70 miles on the bike, but it was an easy week. This is roughly 40-45 total equivalent miles.

Monday:

• AM: 3mi (21+) Easy run and then lifting.
• PM: 30 miles on the bike (90+ minutes) Easy ride.
  

Tuesday: 5.1mi (37+) Easy run. I was going to ride too but I was really tired.

Wednesday: 9.5mi - 3mi warm-up, 4x1600 w/200m rest @ HM pace and 2.2 mile cool down. I really wanted to take it easy tonight because my right IT band is acting up a bit and I am taking a real easy week but I kept the rest real short and sweet. 5:57 (1:09), 5:50 (1:06), 5:42 (1:10), 5:30. I ran 85's for the first 3 laps of the last one and then let it out a little and closed in a 75. The workout was pretty easy but it felt good and my IT band did not bother me at all.
Thursday: 20 miles on the bike.
Friday: 20 miles on the bike (60 minutes) + paces elementary 2km and 3km races (~20 minutes).

Saturday: 0
Sunday: 0

Completed: 20.7mi + 70mi cycling
Plan Total: 40mi + 60mi cycling

Shoe Mileage - Aegis: 9.5, Tempo: 3