I had a fine track workout today. 5 x 1 mile repeats at LT pace (6:20), and 6 x 1/8 mile repetitions (40 sec). The miles averaged a little below 6:19 (I spent all of that part trying to talk myself into slowing down), and the 1/8's were average of 40.8 - that may seem too much, but I always ran into the (fairly strong) wind, so it's perfectly fine. I was surprised to be able to do this only two days after the 5K time trial. Especially after I was so sore on Friday that a fart would send around waves of lactate in my body. :)

Week 3 of Phase II:

Paces: M - 6:43/mile, 200 R - 40 sec, 400 R - 81 sec

Sun: E

Mon: 1 E + 10 M = 11 miles

Tue: E

Wed: E

Thu: 5K time trial + E afternoon = 9 miles

Fri: E

Sat: 2 E + 4 x 200 R w/200 jg + 8 x 400 R w/400 jg + 4 x 200 R w/200 jg + 2 E = 10 miles

The four easy days will get a total of 30 miles as time allows. Try 10 miles each to be able to rest on Wednesday.