Still catching up...
The first line of each day is what I actually did and the parentheses beside it show what my scheduled workout was...
Week 3 (2.11.13 to 2.17.13):
Monday: 3.03 tempo at 8:14 pace, middle tempo mile at 6:54 pace* (weights)
Tuesday: 45 minutes weights (3 miles)
Wednesday: 45 minute yoga/pilates class (CT cardio)
Thursday: 3.77 miles at 8:59 pace (4 miles)
Friday: rest (rest)
Saturday: 7.01 miles at pace of 8:53 m/m(7 mile long run)
Sunday: 3 miles on treadmill at 9:17 pace(3 miles/frisbee)
*You may be a little confused about Monday. I don't run miles at a 6:54 pace. I went out for a tempo run and was cruising for the second mile. The final 2/3 of the miles follows a slight decline so I had that to my advantage. I was working hard and pushing myself but it is probably the equivalent of a 7:20ish pace on flat ground.
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