Here's what I did last week:
Monday - run 40 minutes (at 2:1 intervals)
Tuesday - run/walk hills 35 minutes
Thursday - run 45 minutes (at 2:1 intervals)
Saturday - run 6 miles (at 1:30/1 intervals)
Mileage for that week added up to about 13 (not a lot of miles with the hills, but ooh, it's a workout!). After our 5 mile long run, my legs didn't exactly protest during their Monday run, but let's just say that I noticed them. That hadn't happened up to that point, which is good - it makes me feel pleased that with my running fitness base, I made it to that point before anything started feeling tired.
I'm taking it very easy on the hills, and I'm OK with that...I do not want to start up any hamstring trouble again. My left Achilles does ache for a couple of days after I've done the Tuesday hill workout, and that's with minimal hill running, so I'm not sure how much longer I'll keep that up - quite honestly, I'd be really irked if I ended up with an injury from running hills.
I have to say that I'm really enjoying doing my long run at 1:30/1 intervals - yes, it's stupid hot and humid, but I'm able to complete the run and still feel like I've got some gas left in the tank, so to speak, which is a nice change for me. Now Loretta, on the other hand, is working her tail off during these long runs - but she's making it through each one, which is really impressive considering how brutal this year's schedule is.
Here's a couple of pictures I took after that 6 miler on Saturday:
My interpretation, left to right: Cary looks too good...did she even run? (j/k, I saw her out there); Brian needs a pillow; Karen is wiping the tears from her eyes (not really, I'm sure it was sweat), and headless Andi has already gathered her stuff up and is ready to leave - she's DONE.
Meanwhile, I caught CC and Loretta doing their synchronized stretching routine...
My only frustration with that run actually happened before the run - as I was getting ready that morning, I couldn't get the cap to screw on my Nathan handheld water bottle. I tried and tried, and water just kept pouring out. I finally saw that a piece of the thread on the inside of the cap had broken off, which is why it wouldn't go on. This was extra irksome because it's the second time one of their caps has either broken or malfunctioned for me. Jeff dug out his old handheld water bottle for me, so I used that. You might be wondering why I wasn't using my Orange Mud Hydraquiver backpack that I liked so much last year? Well, I do still like it, but knowing that it was going to be so hot, I'd bought a new running shirt that has a big cutout in the back (so daring for me!) specifically to stay cooler during the run...so covering it up with the backpack would have defeated that purpose. I still plan on using it once it's not so dang hot, but in the meantime I thought my other handheld would work. Guess not, and I have a big BOOO for Nathan!
That was last week; so far this week, I've run 35 minutes on Monday, and did some gentle hillwork yesterday. I'll do a 30 minute run on Thursday, and a freaking 7 mile run on Saturday...ugh. That is too soon, in my opinion, to be doing such a long run, and while I'm not married to this schedule, if Loretta wants to go for 7 miles, I'll gladly do it with her. But if she wants to cut back, I won't complain!