Well shit hit the fan this week and my running reflected it!
Plan says: OPTIONAL Easy 4-5 miles
What I do: I had a 10 hour workday followed by an evening meeting at church. I did not run, save for some kiddo chasing around the house.
Plan says: 1-2 mile warm up, 2 x 2 mile tempo runs with 0.25 miles recovery in between, 1-2 mile cool down
What I do: 1 hour power yoga class at lunch.
Above workout, outside, in the dark (with my knucklelights!) as follows:
1 mile warm up at 7:33 pace
2 miles tempo - 6:52, 6:46 pace
0.25 mi recovery - 8:07 pace
2 miles tempo - 6:35, 6:35 pace
1.25 mi recovery - 7:42 pace
Total: 6.56 miles, 46:33
Plan says: Rest or cross-train
What I do: Rest
Plan says: Easy 6-7 miles
What I do: 0 miles. I was exhausted after work so I laid on the couch after kids were in bed. Went to bed early and woke up around 1 AM and started the puke fest. Food poisoning? Stomach virus? who knows
Plan says: 4 easy miles
What I do: 0 miles. Laid on the couch with my sick 13 month old on top of me. We were a pair! No running.
Plan says: 13 miles, finishing the last 15 minutes strong
What I do: Another 0 miles. My stomach didn't feel great but it wasn't awful. We had tickets for one of the MKE food tours so I went to that, came home and crashed.
Plan says: Rest
What I do: Attempted to do one of the three workouts I missed. I did 7 miles, 51:32 (7:22 pace). It should have been easier than it was but all things considered, I'll take it.
Week 4 Total Mileage: 13.56
Completed 2 of the 4 mandatory workouts plus an hour of power yoga.