This week has been great. Ran 4 times (including a 6 1/2 miler today) this week and I feel really good. That is all :D.
Goals for next week:
1. Run at least 2 runs nonstop
2. Bring my long run up to 8 miles (go to 3 min/1 min walk/run but SLOW DOWN... Try to keep between 11-12 minute pace)
I ran my long run today with a 2:1 run/walk ratio and ended with a 10:43 pace. I was really pushing the running segments. While I felt like I got a great workout I don't think I need to be doing speedwork at all right now. Goal for next week is to bring it to a 3:1 run/walk ratio and slow down. I want to work it up to a 5:1 run/walk ratio and keep with that.