I ran an easy 7 miles with Kris and Pev, and then turned around to start my out and back run with 4x1 mile tempo repeats with 1 minute rest jog in between. The first 4 repeats were: [5:08, 5:13, 5:05, 5:14], then I ran an easy 7 miles and started another set of 4x1 miles over slightly hilly section of the bike path in [5:15, 5:18, 5:14, 5:38], yeah that last one sucked. I guess I could blame the massive hill for that one, but I wasn't too concerned about it as my effort was pretty similar to all the others in that set. I finished up whatever mileage I had left to round out the day with 24 and a quarter miles, or actually round down to 24 miles. So, that is that. CIM here I come!
Mon - am. 8 miles easy / pm. 8 miles easy
Tue - am. 10 miles easy
Wed - pm. 16 miles med/easy
Thur - am. 10 miles easy / pm. 12 miles easy
Fri - am. 12 miles easy / pm. 8 miles easy 2x hill strides
Sat - am. 8 miles easy / pm. 10 miles easy
Sun - am. 24 miles in 2:36:20, w/4x1 mile (5:08, 5:13, 5:05, 5:14), 7 mile easy, 4x1 mile (5:15, 5:18, 5:14, 5:38)
I've also figured out that in the last 20 weeks I've averaged 109 miles per week! It might not seem that high of mileage, but consider that I had some race weeks of 70's and 80 mile weeks, and some UP weeks in the 130's and a lifetime high of a 137 mile week. This isn't as high as some competitors that I know, but I am getting there.