This week, the schedule calls for 4, 7, 4 and 14 miles. But I did my 14 miler last weekend to swap with the 9 miler on last week's schedule.
I also had some "obstacles" on my schedule - I had a late rehearsal with the Israeli Dance group on Tuesday night (we were dancing past midnight, ouch!) for our upcoming performance on Sunday in New York (I'll try to post videos of the performances early next week...). I have my doctors appointment Thursday morning - since I'm doing bloodwork (yes, that cholesterol test I'm still cramming for) I need to fast and can't run that morning. Oh, and I'm leaving for New York on Saturday afternoon for the Israeli Dance festival - which is the main reason I switched the long run schedules in the first place.
I started off the week right with a 4 mile easy run on Monday morning. I hit the treadmill at the gym. I was amazed at how effortless the run seemed - 4 miles in 42:58, 10:45/mile and an average HR of 144. After Saturday's 14 mile run, this one seemed like a walk in the park.
Tuesday morning was my speedwork run. The schedule said 7 miles, but I had a long day ahead of me with the late Israeli Dance rehearsal that night, so I decided to cut the run short. I did a pyramid intervals run on the treadmill at the gym - 1 mile warm-up and then intervals of 0.25, 0.5, 0.75, 1.0 and 1.0 miles with 0.25 mile recoveries. The warm-up and recoveries were at 5.4 mph and the intervals at 7.4 mph (just under an 8:00/mile). The last interval I bumped up the pace to 8.0 mph towards the end. 5.5 miles in 50:20; average pace of 9:10/mile with an average HR of 151.
Today I'm just plain tired. It's almost a blessing that my doctor's appointment is tomorrow morning! I'll likely do an easy run on Friday morning of 3 or 4 miles and then the 9 mile long run on Saturday morning.