WEEK 7 - Done 72.5 miles

Mon - 7 miles AM, 5 miles PM, 9-10min/mile recovery

Tue: 7 miles with Speed ladder 400,800,1200,1600,1200,800,400 on treadmill, 5:52/mi
         4 miles PM recovery 9 min/mile

Wed - 6.5 miles AM recovery 10:51/mile, 4 miles PM 10:00/mile

Thu - AM 10 miles with 7 @ 7:15/mile, PM  miles recovery

Fri - 5 miles recovery 8:00/mi

Sat - 10 miles Easy AM, 10 miles Easy PM treadmill

Sun - Air travel to Rochester NY, no running

Total = 72.5 miles in 11:03:46

Overall a good week for missing a day on air travel. Still having some musculoskeletal aches and pains but definitely improving. The tempo run is still pretty hard - near HM pace, hoping it'll continue to improve.