Update

Well I have neglected this for a while. My training has been going very good. I feel like I am getting more fit each week. The week of Feb 25- Mar 2 I had started to pick up the intensity again and start preparing for the outdoor season. I ran 76 miles that week with a workout on Tuesday (listed in previous post) and on TH I did a 10k tempo in 34 minutes which felt extremely easy.
Last week I did a workout on the indoor track due to the weather outside. We started of with 6 x 1k, the first 2 were at 3:07-09 rest was 1:20 and 2:00; 2nd 2- 3:06, 3:04 rest 1:55; 3rd 2 2:58,2:55 rest 2:00, After the 2k's we ran 2x800 in 2:16, 2:15 (3min rest after set) 2x400 in 64,66 (2:30 rest) then and 400 with the first half controled(35) and second half all out (27). On the Thursday we did a 7.1 mile tempo at Highland Lawn Cemetery. It was the best tempo I have ever ran. I felt like I was moving very slow, but I felt relaxed and controled. I went through 6 miles in 31:40 and finished 7.1 in 38:38. I finished out the week with a long run of 14 on sunday and a total of 82 miles on the week.
This upcoming week I am on spring break and will be doing workouts by myself, but I will be in St.Louis on Sat. For the St. Pats 5mile race. There is some good competetion at the race every year.