ODM week 3

Q1 - 12 min easy + 3 x (5 min hard + 5 min easy)
Q2 - same
Q3 - 13mi LSD
total mi: 37

ODM week 2

Q1 - 10 min easy + 3 x (5 min hard + 5 min easy)
Q2 - same
Q3 - 12mi LSD
total mi: 35

ODM week 1

Fighting a cold last week. One quality day, three days off, terrible mileage.
Q1 - 10mi LSD
total mi: 27

maintenance 10/4/14

8mi easy

progression 2/1/14

4mi with the club / 8:15
6mi easy / 7:15
4mi @ TMP / 6:30

Man am I ready for some track workouts. Fish gotta swim, you know what I'm saying?

quality 1/18/14

11mi easy + 5K MP workout / 20:04

quality 1/16/14

42 min fartlek / 15 min easy + 27 min alternating

I did not just skip six weeks of training. Honest. But work did get crazy which meant lots of easy miles and little quality. I did a hard fartlek on 12/14 and 14mi LSD on 1/11; everything in between was 4-8 maintenance stuff.