First week

This is the first week in the second stage of training. Sunday was good, about 16 but Monday and Tuesday were bad, 6 and 5. Obviously I can't really have too many "off days and still run 70 or 80 miles. Wednesday I did a morning run of 4.75 and then intervals in the afternoon. 3 warm up, a 3 mile tempo run at 7:20 pace and then 8 x 200. It was hard to run exactly 44's, the goal time. I was either too fast or slow. The second to last was 39 so I decided to see how fast I could go for one. I ran 34++. It felt quite good but a little out of control, not very coordinated. I would love to be able to run 30 again. I haven't run that fast in many years but it would be nice to run as fast as I did 20 years ago. I will probably get 60+ in this week. I need to increase dedication and even the length of my easy runs. Next week 70+ for sure.