WEEK 3 DONE - 72 miles

Week 3 done! Start of the week was dicey due to that annoying calf strain I got the week prior, but after cutting mileage during week 2, I managed to put together a solid week of training where I hit all the targets, and didn't injure anything (which is the biggest risk during this early buildup phase.)

Mon - 4 recovery

Tue AM: 7 with 6 x 800, paces 6:04-6:40 on rolling hills, avg 6:20ish

        PM: 4 Recovery

Wed AM: 6 Recovery 10:00/mi

         PM: 4 Recovery 10:00/mi

Thu: AM: Tempo 10 miles with 7 @ MP, avg 7:11/mi

         PM: 6 Easy (hi), 8:00/mi treadmill

Fri: 6 Recovery 10:30/mi

Sat: 10 Recovery 10:18/mi

Sun: Long 15 with 12 @ 7:59/mi pace 

Total = 72 miles

I'm still hoping to decrease the number of recovery miles and ratchet them up to 9:00 then 8:30/mi (high aerobic pace) but I'm not going to rush it. 72 miles is plenty, so if I have to take it slow on the non-quality days to keep the volume up safely, that's what I'm going to do.

Overall, felt significantly better energywise this week than week 2. Most of my recovery runs were limited by musculoskeletal rather than overall energy levels, which is an improvement from before.

I'm also way ahead of the Hanson plan, although I expect the plan to 'catch up' with my training later. Here's what Hanson's week 3 looks like:

46 miles total
Tue 6 x 800 (same as mine)
Thu: Tempo 6 @ MP (similar to my 7)
Sun: 10 @ long run pace (vs 12 for mine and 15 total)