I felt some heavy legs today on my final 7 miler of the week... that workout yesterday did tire me out after all.

Week 4 of Phase III

Sun: 1 E + 8 M + 1 T + 2 M = 12 miles
Mon: 8 E
Tue: 7 E
Wed: 2 E + 5 x 1200 w/3 min jog + 2 E = 9 miles
Thu: 8 E
Fri: 8 E
Sat: 2 E + 3 x 2 T w/2 min rests + 4 x 200 R w/200 jg + 2 E = 8 miles (Edit: yes, this was badly miscalculated; it should be 11 miles.)

Paces: M: 6:43/mile, T: 6:20/mile or 6:18/1600 m, 1200 m: 4:21 or 87 sec/lap, 200 m: 40 sec

Notes:

1. Sunday's workout sounds brutal. After 8 miles at marathon pace, 9 miles total, I have to accelerate to LT pace for a mile, and then drop back to marathon pace for the last 2 miles.

2. I can't afford any rest days. If I rest a day, the average easy day will be over 10 miles, because the workouts are relatively low mileage (but high intensity) this week.

3. Saturday's workout will be followed by a 15 mile long run on Sunday in Week 5. More fun!